•If you have limited or no equipment, I will provide a body weight workout you can easily perform! We will be mixing it up and making sure you have fun, intense workouts!!
•If you have some equipment but it is limited, I will post videos of how to scale our daily WoDs!
Option 1 (body weight)
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***HOME WOD***
EMOTM 9
MIN 1 – :40 MAX Jump Rope or Mountain Climbers
MIN 2 – 10 Backpack Front Rack Lunges
MIN 3 – 14 Jump Squats w/ Backpack
-2:00 Rest-
AMRAP 3
MAX Burpees
(Score is Total Number of Burpees)
OPTIONAL FINISHER
FOR QUALITY*
50 (Weighted) Sit-Ups
50 Hollow Rocks
*Break up the movements in any order and any rep scheme.
(No Measure)
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Option 2
*****HERO WOD*****
“TOMMY MAC”
2 ROUNDS FOR TIME
12 Burpees
12 Thrusters (115/75)
12 Burpees
12 Power Snatches (115/75)
12 Burpees
12 Push Jerks (115/75)
12 Burpees
12 Hang Squat Cleans (115/75)
12 Burpees
12 Overhead Squats (115/75)
*** can sub out a single arm DB version of each barbell movement*****
*Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan.
(Score is Time)
