WOD
A.1 Hang Power Clean – 5, 5, 5, 5, 5
A.2
20 Minute AMRAP
4 Strict Pull Ups
8 Burpees
12 Single DB Step Back Lunges
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In Home WOD #19
A.1
On the 0:00…
5 Rounds of “Sindee”
50 Odd-Object Ground to Shoulder
On the 8:00…
4 Rounds of “Sindee”
40 Odd Object Squats
On the 16:00…
3 Rounds of “Sindee”
30 Odd Object Thrusters
*Sindee
10 Push Ups
20 Air squats
A.2
200 Sit Ups
(In as few sets and as fast as possible)
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WOD
A.1 Deadlift – 3, 3, 3, 3, 3
A.2
15 Minute AMRAP
7 Alternating DB Snatch #50/#35
20 SA DB Lunge
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In Home WOD #18
A.1
100 Line Hops, 50 Sit Ups, Run 400M
80 Line Hops, 40 Sit Ups, Run 400M
60 Line Hops, 30 Sit Ups, Run 400M
40 Line Hops, 20 Sit Ups, Run 400M
20 Line Hops, 10 Sit Ups, Run 400M
A.2
4 Rounds
10 Deadbugs
20 Hip Bridges
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WOD
A.1 Press – 3, 3, 3, 3, 3
A.2
5 Rounds
Bike 20 Cal
7 Front Squats #135/#95
50M Farmers Carry #50/#35
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In Home WOD #17
A.1
20 Minute AMRAP
8 Odd Object Rows
8 Burpees
12 Odd Object Step Back Lunges
A.2
5 x 1:00 Plank (Add Weight If Desired)
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