WEEK of WOD's 4.6.20 - 4.11.20

MONDAY, APRIL 6th

-MINIMAL EQUIP WOD-

A.

Every minute on the minute for 15 minutes...

Min 1 - :45 Max Run

Min 2 - 10 Single Arm Alternating Devil's Press

Min 3 - 20 Alternating Goblet Reverse Lunges

Scale to: 6-8 Devils Press/ 10-15 Lunges (finishing around 45sec Mark each minute)

Challenge: How fast can you sprint today???

-NO EQUIP WOD-

Every minute on the minute for 15 minutes...

MIN 1 - :45 Max Run

MIN 2 - 10 Burpees

MIN 3 - 20 Alternating Goblet Reverse Lunges

B. Mobility + Midline

2 Rounds for Quality:

Cossack Lunge x 20

Plank Rotations x 20 right side

Plank Rotations x 20 left side

Weighted Sit-ups x 20

TUESDAY, ARPIL 7th

-MINIMAL EQUIP + NO EQUIP WOD

As many Rounds as possible in 12 minutes of...

400m Run

Then 2 Rounds of:

5 V-Ups, 10 Push-ups, 15 Air Squats

Straight into...

As many Rounds as possible in 12 minutes of...

400m Run

5 Pike Push-ups, 10 Tuc-ups, 15 Jump Squats

Scale to: 3-6-9 reps, use Pike Hold for 20sec instead of Pike Push-up, use Tuc Ups instead of V-ups and Sit-ups instead of Tuc Ups :)

Challenge: Can you complete 3+ rounds for each of the 12 minute sets?

B. Mobility + Midline

2 Rounds for Quality:

Thoracic Rotations x 1 min per side

Downward Dog x 1 minute

Pigeon x 1 minute per side

WEDNESDAY, APRIL 8th

-MINIMAL EQUIP WOD-

As many rounds as reps as possible in 15 minutes of...

10 Right Arm DB/KB Snatch

10 Left Arm DB/KB Snatch

40 Double-Unders (80 SU)

10 Right Arm Push Press

10 Left Arm Push Press

40 Double-Unders (80 SU)

Scale to: cut reps in half, (5 of the DB)/ 20DU or 40SU

Challenge: Can you go unbroken on DUB's the entire workout? OR can you complete 6+ rounds today?

-NO EQUIP WOD-

As many rounds as reps as possible in 15 minutes of...

10 T- Push-up Rotations

40 Double-Unders (80 SU)

20 sec Right Arm Front Plank

20 sec Left Arm Front Plank

40 Double-Unders (80 SU)

B. Mobility + Midline

2 Rounds for Quality:

Rock Backs x 20 ea side

Open Books x 20 ea side

THURSDAY, APRIL 9th

-MINIMAL EQUIP WOD-

5 x 3:00 AMRAP, Resting 1:00 between:

As many rounds and reps as possible in 3 minutes of...

6 Burpees

8 Alternating Single Arm Squat Cleans

10 Lateral Over-And-Back DB Hops

Scale to: 3/5/7 reps, lateral step overs

Challenge: Can you hold your rounds to a minimum of 3 every set?

-NO EQUIP WOD-

5 x 3:00 AMRAP, Resting 1:00 between:

AMRAP 3:

6 Burpees

8 Squat Jumps

10 Lateral Over-And-Back (Anything) Hops

B. Midline + Mobility

2 Rounds for Quality:

Glute Bridges x 1 min

Clam Shells x 1 min ea side (can use side plank position)

Couch Stretch x 1 min per side

FRIDAY, APRIL 10th

-MINIMAL EQUIP WOD-

3 Rounds for Time:

800m Run

60 Double Unders

30 Up Downs

3 Turkish Get Ups Right Arm

3 Turkish Get Ups Left Arm

Scale to: 400-600m, walk instead of run, Turkish sit-ups instead of get ups, or plank x 30sec

Challenge:

-NO EQUIP WOD-

3 Rounds for Time:

800m Run

60 Double Unders

30 Up Downs

60 sec Right Arm Plank

60 sec Left Arm Plank

B. Midline + Mobility

2 Rounds for Quality:

Calf/ Achilles stretch x 1 min per side

Pretzel Stretch x 1 min per side

McKenzie x 20

Cats and Camels x 20

SATURDAY, APRIL 11th

SUPPORT YOUR LOCAL BOX WOD #2

TBA Friday evening