WOD
A.1 Power Cleans – 5, 5, 5, 5, 5
A.2
21-15-9
Box Jumps
Chest to Bar Pull Ups
V-Ups
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In Home WOD #43
A.1
10 Rounds
Run 200M
10 Jumping Jacks
10 HR Push Ups
A.2
4 Rounds
30 Medball/Odd Object Toe Touch Crunch
10 Medball/Odd Object Alternating Toe Touch (L+R =1)
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WOD
A.1 Deadlift – 5, 5, 5, 5, 5
A.2
On the 4:00 x 6
6 Burpee Box Jumps
9 Kettlebell Swings
12/9 Calorie Assault Bike
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In Home WOD #42
A.1
0:00 – 8:00
21-15-9
Burpees
Air Squats
Sit Ups
8:00 – 14:00
30 – 15
Burpees
Air Squats
Sit Ups
14:00 – 18:00
Burpees
Air Squats
Sit Ups
A.2
4 Rounds
10 Deadbugs
40 Flutter Kicks
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WOD
A.1 Press – 5, 5, 5, 5, 5
A.2
5:00 AMRAP
15 Lateral Barbell Burpees
21 Power Cleans #155/#105
27/21 Calorie Assault Bike
Rest 5:00
5:00 AMRAP
15 Lateral Barbell Burpees
21 Power Cleans #135/#95
27/21 Calorie Assault Bike
Rest 5:00
5:00 AMRAP
15 Lateral Barbell Burpees
21 Power Cleans #115/#85
27/21 Calorie Assault Bike
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In Home WOD #41
A.1
Every 12:00 x 3
1,000M Run + “X” Movement
Round 1 = 300 Double Unders/750 Singles
Round 2 = 60 Burpees
Round 3 = 150 Air Squats
A.3
200 Sit Ups in as few sets as possible. Unbroken is preferred.
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In Home WOD #40
A.1
4 Rounds
25 Burpees
15 V- Ups
A.2
Run 4 x 400 OT 3:00
Try to keep times within 0:05 of each other.
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