Tuesday MArch 17 2020

•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)

——

***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)

Continue Reading Tuesday MArch 17 2020

MoNday March 16 2020

-Warm Up-

2 sets

10 groiners + rotation

10 alt leg swings

10 wide stance reach throughs

10 controlled broad jumps

Then 1 round

:30 hollow hold

1:00 plank

:30 bar hang

1:00 active squat hold

-Skill/Strength-

3 SETS FOR QUALITY

5-10 Reps of Strict HSPU or DB Press

5-10 Reps of Strict Ring Rows

*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.

(No Measure)

-WOD-

EMOTM 20

MIN 1 - 16/13 Cal Bike

MIN 2 - 15 Toes to Bar or 20 Sit-Ups

MIN 3 - Max DB Renegade Rows (50/35)

MIN 4 - Max Close Grip Strict Pull Ups

*1 RR = Row L + Row R + Push-up

(Score is Total Reps Each Station)

Continue Reading MoNday March 16 2020