Sunday, March 31 – Saturday, April 6

Posted on March 31, 2019

 

 

Sunday, March 31 – Rest Day

 

Monday, April 1 

WOD 1: 14 Minute AMRAP

  • 200m Run
  • 12 MB Cleans(14/20)
  • 16 Sit-Ups

3 Minute Rest

WOD 2: 14 Minute AMRAP

  • 8 Burpees
  • 12 Wall Balls(14/20)
  • 16 Alternating Lunges

 

Tuesday, April 2

WOD: Every 5 Minutes (5x)

  • 300m Row
  • 8 Push-Ups
  • 12 Hanging Knee Tucks
  • 16 KB Deadlifts(35/55

 

Wednesday, April 3

WOD: 24 Minute Ladder

2-4-6-8-10-12-14…..

  • DB Squats(35/50)
  • DB Shoulder to Overhead(35/50)
  • Toes to Rig

*20 Double Unders or 40 Single Skips after each round.

* DB Movements are preformed with two DBs

 

Thursday, April 4

WOD: 20 Minute EMOM

Minute 1:

  • 12 KB Swings(35/55)

Minute 2:

  • 12 Box Jumps(20/24)

Minute 3:

  • 9/11 Calorie Row or Bike

Minute 4:

  • 10 Jumping Pull-Ups

Coach Led Mobility: 10 Minutes

 

Friday, April 5

WOD: TABATA

  • Slamballs
  • PVC Sit-ups
  • Jumping Ring Dips
  • Goblet Squats(35/55)
  • Shuttle Sprints
  • Plank Hold

 

Saturday, April 6

Partner HERO WOD: For Time

“David Marshall”

Buy-In:

  • 800M MB Run (14/20)

then…

  • 100 Box Jump Overs (20/24)
  • 120 Pull-Ups
  • 160 KB Swings (35/55)
  • 180 Push-Ups
  • 200 Air Squats

Buy-Out:

  • 800M MB Run (14/20)

*35 Minute HARD CAP. This is a slightly modified version of the actual HERO WOD for sake of class time, partners can divide work however they’d like but BOTH partners need to run/walk together.

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