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