WEEK of WOD's 4.20.20 - 4.25.20

MONDAY, APRIL 20th

HAPPY BIRTHDAY COURTNEY ALEXANDER!

A.

Strength

3 Rounds not for time:

Isometric Towel Deadlift x 10s max effort

Rest 30 seconds

Dimel Deadlifts x 10-12 reps @31X1

Rest 60 seconds

No Equip version: broomstick Dimel DL

B.

For Time:

"Rona Fifty"

50 Up Downs

50 Hollow Rocks

50 DB/KB Swings

50 DB/KB Russian Twists (left + right = 1 rep)

50 Lateral Lunges

50 DB/KB Push-Press (25 each side)

50 Supermans

50 Skater Hops

Scale to: 25-35 reps

No Equip version: Good mornings in place of DB Swings/ 25 Push-ups in place of 50 DB Push Press

C.

Mobility/Cool down

Pigeon Pose x 1 minute each side

Open the Book x 10 reps each side low back version

TUESDAY, APRIL 21st

HAPPY BIRTHDAY CARRIE CHAMBERS and MICHELLE GILMORE

A.

For Time:

" Quarantine Manion"

7 Rounds for time:

400m Run

29 Goblet Squats

Scale: 5 Rounds, 15 Air squats, 300m Run

No Equip version: Air squats

*Time cap 25 minutes

B.

Mobility/ Midline

Accumulate:

100 Sit-ups w/ Db/Kb

2 Minutes Couch Stretch each side

2 Minutes Iron Man Hold

No Equip version: 100 sit-ups without wt

WEDNESDAY, APRIL 22nd

A.

Strength

3 Rounds not for time:

Standing Ys, Ts, Pull downs x 10 each

Rest 30s

Single Arm Dumbbell L-seated Press x 5-8 @31X1

Rest 30ss

Pull variation x 5-8 reps @31X1

Rest 60 seconds

*table row, door handle, pull-up

No Equip version: find odd object for presses

B.

Every 2 Minutes x 14 Minutes

8 SA Devils Press (4 each side)

32 Double-Unders (32 Single unders)

Max Gun Walk in remaining time

*Can you go unbroken?

#sunsoutgunsout

Scale: 6 SA Devils press + 16 Double unders

No Equip version: 10 Burpees/ 32 Line Jumps/ Max Plank hold in remaining time

THURSDAY, APRIL 23rd

Active Recovery Day

A.

Pick a sport/outdoor activity and spend 30 minutes playing

Bike, basketball, soccer, play catch, walk etc

B.

Mobility/Midline

2-3 Rounds for Quality

Side Plank with reach through x 30s each side

T-Spine Rotations x 10 each side

Pillar Plank on forearms w/ alt reach x :60s

FRIDAY, APRIL 24th

HAPPY BIRTHDAY SABRINA BOLLENBERG

A.

Strength

3 Rounds not for time

Split Squat x 5 reps @3131

Rest 30 seconds

Push-up variation x 5 @3131

Rest 60 seconds

B.

EMOM x 12 Minutes

Minute 1: Clapping Push-ups max reps in 20s

Minute 2: Jumping Squats max reps in 20s

Minute 3: Reverse Plank max hold

*Score reps, work HARD in those 20s and rest for 40s

*Scale to clap push-ups from knees, bridge reverse plank

C.

Mobility/Cool down

Thread the needle x 1 minute each side

Superman rocks x 1 minute

SATURDAY, APRIL 25th

HAPPY BIRTHDAY JEN MATTICE and BILL MILLIGAN

A.

Running Prep/Warm-up

Spend 3-5 mins mobilizing tight or problem areas

2 Rounds

Walking Hug a knee x 10 yards

Zombie Kicks x 10 yards

High Skips for Distance x 10 yards

Contralateral Deadbug Hold x :30s

B.

2-3 Rounds:

800m run @ moderate pace

200m jog/recovery pace

400m run @ faster pace

200m jog/recovery pace

200m run @ fastest pace

Rest walk x 1 Minute

2 Rounds = 3,600 m

3 Rounds = 5.400 m

No Track Option

2 Rounds:

5 min @ moderate pace

2 min @ recovery pace

2 min @ faster pace

2 min @ recovery pace

1 min @ fastest pace

1 min Rest walk

*Bike/Row if you have it