WOD
A.1 Press – 3, 3, 3, 3, 3
A.2
5 Rounds
20 Push Ups
20 KB Swings
100 Singles
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In Home WOD #52
A.1
12-9-6-9-12
DB/Odd Object Hang Power Clean
DB/Odd Object Thruster
A.2
3 Rounds
Max DB/Odd Object Gun Hold
20 DB Bicep Curl
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Wednesday Outdoor WOD #3
Please join us Wednesday at 1:00. Bring an odd object, DB’s or a KB.
A.1
12 Minute EMOM
Minute 1/5/9: 12 Alternating DB/Odd Object Ground to OH
Minute 2/6/10: 12 Burpees
Minute 3/7/11: 30 Mountain Climbers
Minute 4/8/12: :45 Pillar Plank
A.2
10 Minute EMOM
100M Sprint
Post odd object/DB weight to comments.
In Home WOD #51
A.1
15 Minute EMOM
3 Odd Object/DB Cleans
3 Odd Object/DB Front Squats
3 Odd Object/DB Push Jerk
**Every 2 Rounds add 1 Rep to each movement
A.2
As Fast As Possible
5 Rounds
15 HR Push Ups
Res 1:00
5 Rounds
15 Toes to Hands
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WOD
A.1 Back Squat – 3, 3, 3, 3, 3
A.2
12 Minute AMRAP
50 Air Squats
7 Strict Pull Ups
10 Power Cleans #135/#95
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WOD
On the 0: 1 Mile Run
On the 10: 130/100 Calorie Row
On the 20: 130/100 Calorie Bike Erg
On the 30: 100 Burpee Box Jump Overs
