4/6/2020

@  home WOD without equipment For time: 30, 40, 50, 40, 30 High Knees 10 Burpees in between each set @ home WOD with equipment Strength Heavy Single Back Squat Conditioning 15 min AMRAP 15 Wall balls 20/14 15 Toes to bar 15 HSPU  

4/5/2020

@ home WOD without equipment social distancing challenge #2 (TBA) @ home WOD with equipment Run for 4:00 Rest for 2:00 Run for 3:00 Rest for 1:30 Run for 2:00 Rest for 1:00 Run for 1:00

4/3/2020

@ home WOD without equipment 4 rounds of 400m run (or approx. 2:30 minutes) after run 1 and 3 do 30 alternating plank shoulder taps after run 2 and 4 do 15 alternating plank toe taps @ home WOD with equipment 7 rounds 1:00 on machine for calories 1:00 double unders (practice Keith’s pointers) 1:00 […]

4/2/2020

@home WOD with no equipment 50-40-30-20-10 Push-ups Glute Bridges Sit-ups @ home WOD with equipment Strength Build to a heavy set of 5 Deadlifts Conditioning 21-15-9-15-21 Deadlifts 185/115 (can use KB, DB, cinder block, etc) Burpees over the Bar (over KB, DB cinder block, etc)