SPRING BREAK WEEK of TRAVEL WOD's

There are 3 workout options each day. Pick one that meets your SB traveling needs!

MONDAY, MARCH 15th

A. BODYWEIGHT

AMRAP 10:00

20 V-Ups

10 Burpees

B. BODYWEIGHT

AMRAP 12 Minutes:

36 Air Squats

18 Push Ups

C. WITH DUMBBELL

AMRAP 12 Minutes:

18 Alternating Single Dumbbell Hang Squat Cleans 50/35

18 Push Ups

TUESDAY, MARCH 16th

A. BODYWEIGHT

3 Rounds

100 Double Unders or 40 Plate Hops

150’ Walking Lunge

30 Alternating V-Ups

B. BODYWEIGHT

For Time:

200 Plate Hops/Line Hops

50 Alternating Leg V-Ups

50 Alternating Box/Chair Step Ups

C. WITH DUMBBELL

For Time:

200 Double Unders

50 Alternating Leg V-Ups

50 Double Dumbbell Deadlifts 50s/35s

WEDNESDAY, MARCH 17th

A. BODYWEIGHT

400m-300m-200m

Run

27-21-15

Push Ups

B. BODYWEIGHT

4 Sets (1 Set Every 5 minutes):

200m Run

20 Jumping Air Squats

15 Burpees

C. WITH DUMBBELL

4 Sets (1 Set Every 5 minutes):

200m Run

10 Double Dumbbell Thrusters 50s/35s

15 Lateral Burpees Over Dumbbell

THURSDAY, MARCH 18th

A. BODYWEIGHT

Teams of 2

18-minute Amrap

800m Run (together)

50 yards Partner Carry

60 Handstand Push Ups

B. BODYWEIGHT

AMRAP 15 Minutes:

12 Hand Release Push Ups

24 Alternating Step Back Lunges

12 Box Jumps *STEP DOWN OR Tuck Jumps

C. WITH DUMBBELL

AMRAP 15 Minutes:

12 Single Dumbbell Alternating Devil's Press 50/35

6 Strict Handstand Push Ups

12 Box Jumps 24"/20" *STEP DOWN

FRIDAY, MARCH 19th

CrossFit Games Open 21.2

SATURDAY, MARCH 20th

AMRAP 15 Minutes:

*With a partner! Split reps however you want!

100 Plate Hops

100 Air Squats

100 Plate to Overhead

100 Sit Ups

100 Alternating Plate Overhead Step Back Lunges (Total)

100 Burpees to Plate

OR...

Row

4 sets:

3min at 6min test (or fast) pace,

3min at easy (active recovery) pace

No add'l rest b/t reps or sets

Total: 24min