WEEK of WOD’s 4.13.20 - 4.18.20

MONDAY, APRIL 13th

Happy Birthday Kate Sulky and Nancy Monroe

-Minimal + No Equip WOD-

A.

Every minute on the minute for 20 minutes

Min 1- 20 Box Jumps (Stair steps)

Min 2- 30 Walking Lunges

Min 3- 25 Push-ups

Min 4- 1 min Handstand Hold

Min 5- Rest

Scale: reps down by 5-10/ 30-45sec Pike or Plank Hold

Challenge: Can you practice on your freestand HS? How long can you hold for?

B. Midline + Mobility

Tabata 2min: Flutter Kicks

2min Door Frame Pec Stretch / 1min Scorpion per side

Tabata 2min: Hollow Rocks

2min Seated Pike Stretch

Tabata 2min: Hollow Hold

TUESDAY, APRIL 14th

Happy Birthday Jessica Chastain, ErinKyle Willis, and Angel Bruce

-Minimal Equip WOD-

A.

For Time:

21-15-9-15-21 reps of...

KB/DB Deadlift

KB/DB Goblet Squat

Run 200m after each set

Scale: 15-12-9-12-15 reps

Challenge: Can you go sub 15minutes?

-No Equip WOD-

For Time:

21-15-9-15-21 reps of...

Broomstick Good Morning

Air Squat

Run 200m after each set

B. Midline + Mobility

3 Rounds for Quality:

:45 Striaght Leg Sit-ups

:45 Heel Touch Taps

:45 Hollow Body Hold

WEDNESDAY, APRIL 15th

Happy Birthday Lisa Herman

-Minimal Equip WOD-

A.

3 Rounds for Time:

100 Double Unders (300 SU)

10 DB Thrusters Right Arm

10 DB Thrusters Left Arm

15 Burpees

Scale: 50DU(150SU)/ step in burpees

Challenge: Can you hold 3-3.5min rounds for all 3 rounds?

-No Equip WOD-

3 Rounds for Time:

100 Line Jumps(or Invisible Rope Jumps)

15 Up Downs

15 Burpees

B. Midline + Mobility

5 Rounds for Quality:

40sec Active Squat Hold or Wall Squat Hold

30sec Star Side Plank per side

20sec Glute Bridge

10sec Superman

THURSDAY, APRIL 16th

A.

5K Run

Scale: Jog/Walk combo, Run 1 Mile or 2 Miles

Challenge: Can you sign up for the OldHickorySprintTri?

-Minimal Equip WOD-

B.

3 Rounds for Quality:

10 Tuc Ups + 10 V-ups

10 Half Kneeling Arnold Presses ea arm

10 Single Leg Deadlift ea side

- No equip WOD-

3 Rounds for Quality:

10 Tuc Ups + 10 V-ups

Slow (4 sec descent) Descending Pike Push-ups x 5

Slow (4 sec descent) Descending Bulgarian Split Squat x 10 ea leg

FRIDAY, APRIL 17th

- Minimal Equip WOD-

A.

3 Rounds For Time:

100' OH Walking Lunge with DB/KB

20 DB/KB Power Cleans

20 Air Squats

25 Sit-Ups

20 DB/KB Bent Over Rows

100' OH Walk with DB/KB

Scale: cut reps down by 5-10 reps, 50' DB and/or at chest

Challenge: SMILE at least 3 times during workout!

-No Equip WOD-

A.

3 Rounds For Time:

100' Walking Lunge

20 Vertical Jumps

20 Air Squats

25 Sit-Ups

20 Push-Up Plus’

100' Bear Crawl

B. Midline + Mobility

2 Rounds for Quality

Saddle Eagle 1min per side

Plank Hold x 1min

Open Books x 20 per arm

Plank Hold x 1min

SATURDAY, APRIL 18th

Happy Birthday Sherry Williams

SUPPORT YOUR LOCAL BOX WOD #2

TBA Friday evening