In Home WOD #16
A.1
10 Minute AMRAP
10 Air Squats
9 DB/Odd Object Snatch (R)
10 Push Ups
9 DB/Odd Object Snatch (L)
A.2
200 Flutter Kicks
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Thank You
Thank you to everyone for your continued support through this time of uncertainty. Please check the website daily for in home workouts and join your fellow members for a guided daily class on Zoom. The doors to SandyDog will re-open for regularly scheduled classes the second we are permitted. Please stay safe and continue your social distancing so we can put this pandemic behind us.
WOD
3 Rounds
400m run
30 Thrusters #45/#35
5 Rounds
7 HSPU
5 Power Cleans #185/#135
4 Rounds
25 Sit Ups
15 Kettlebell Swings #53/#35
5 Bar Muscle Ups
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In Home WOD #15
A.1
For Time:
100 Odd Object Ground to Shoulder
*OTM – 5 Burpees over Odd Object
A.2
100 Odd Object to Toes Crunch
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In Home WOD #14
A.1
6 Rounds
40 Lunges
:15 L-Sit (Use chairs or L-Sit variation from floor)
10 Chair Dips
A.2
3 x :30 Hollow Holds
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WOD
A.1 Bench Press – 7, 7, 7, 7
A.2
100 Alternating DB Clean & Jerks
*On the Minute: 5 Burpees Over Dumbbell
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In Home WOD #13
A.1
5 x 3:00 AMRAP
Rest 1:00 between rounds
3 Minute AMRAP
6 Burpees
8 Odd Object Squat Cleans
10 Lateral Over And Back Odd
Object Hops
(Over and Back = 1 Rep)
A.2
3 Rounds
10 Alternating Odd Object to Toes
20 Supermans
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