WOD: Mar 30, 2020

W/U…2-3x increase speed rd to rd

20 Taps (use DBs, or soup can, or???) Alt (L) (R) = 1 ((think kick the can))
10 Skip Overs (lateral step over same object)
10 Toe Touches (C/P)
3 No Push Up Inchworm (upper body, lower body, stand up tall = 1)
5 Push Up / Knee Push Up (either / or)
2 Lunge with Twist Right (stationary - lead leg = same side arm to ceiling)
2 Lunge with Twist Left (stationary - lead leg = same side arm to ceiling)
10 Air Squats (our original go to squat)

SQUAT WARM UP

HEEL SIT- 60 SECONDS (literally park your ass on your heels)
LUNGE HOLD- 30 SECONDS  EACH LEG (think “Spiderman”)
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE) (lace fingers together, palms to ceiling)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE (“figure 4” w/ trail leg straight)
ASSISTED SQUAT HOLD- 60 SECONDS (use a band, furniture, door jam??? sit low, sit back)

Metcon (AMRAP - Rounds and Reps)

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
P1 = 8 KB/DB Deadlifts & 6 Jump Squats

P2 = while partner holds plank

WOD: Mar 27, 2020

  • W/U = 200m Run/Row/Bike (choose 1)
    10 ea Abs, B&R, Push Up, Pull Up, Squat
    H2B, F’Stein, Hi Skip, Bear, Duck, Spiderman, Lung & Twist
    200m Run/Row/Bike (choose 1)

  • 5 Rounds (30:00 req’d) Butts & Guts :-)
    :30 Weighted Side Step Up Right, :30 Rest
    :30 Weighted Side Step Up Left, :30 Rest
    :30 Weighted Reverse Lunge Right, :30 Rest
    :30 Weighted Reverse Lunge Left, :30 Rest
    :30 Right Arm To Left Toe Weighted Crunch, :30 Rest
    :30 Left Arm To Right Toe Weighted Crunch, :30 Rest

  • Set your MyWod Interval 1 to :30 & select “LOOP”

WOD: Mar 25, 2020

  • W/U = 200m Run/Row/Bike (choose 1)
    10 ea Abs, B&R, Push Up, Pull Up, Squat
    H2B, F’Stein, Hi Skip, Bear, Duck, Spiderman, Lung & Twist
    200m Run/Row/Bike (choose 1)

  • :30 Plank, 20 Jumping Jacks, 15 Squats, 10 Push Up, 5 Jump Squat
    Jog/Run 4 houses down, walk back & immediately repeat in reverse
    5 Jump Squat, 10 Push Up, 15 Squats, 20 Jumping Jacks, :30 Plank

  • Rest 1:00 & repeat

  • The above = 1 Round. Perform a minimum of 2, a maximum of 4.

WOD: Mar 23, 2020

  • W/U = 200m Run/Row/Bike (choose 1)
    10 ea Abs, B&R, Push Up, Pull Up, Squat
    H2B, F’Stein, Hi Skip, Bear, Duck, Spiderman, Lung & Twist
    200m Run/Row/Bike (choose 1)

  • set MyWod Interval timer (1) :40 & (2) :20 & choose LOOP INTV
    Pull Ups (or BOR? Band Pulls? mimic a pulling action)
    D/L (use DB? KB? BB? any weighted household item)
    Push Ups (any modality, stay in motion)
    Box Jumps (or step up? use any safe 12” 16” 20” or 24” item)
    Floor W/W (think leg lifts from floor, but side to side motion)
    AKBS (no KB? swing a similar item to overhead)
    Burpee (or groiner, jump squat, M/C, just MOVE)

  • move from one item to the next & repeat a second time

WOD: Mar 20, 2020

  • Warm Up: 10-15 Abs (of choice), Bend & Reach, Push Up, Squat, Pulll Up (if you do not have Pull Up capability, what could you substitute to mimic the move?) Utilize app 30’-50' perform Heel to Butt, Frankenstein, Hi Skip x 2, Bear Crawl, Duck Walk, Spiderman, Lunge & Twist

  • Buy-in (choose one):
    100 Double-unders, 200 Single-unders, 100 Jumping Jacks, 2 min run/bike/row

  • WOD: Use your My Wod app timer. Choose “Interval”. Timer 1 = 3:00 Timer 2 = 1:00 (be sure to choose “LOOP”) 3:00 on, 1:00 off, 4x
    15 Dumbbell Hop Overs (Or Step Overs). 10 Wall Balls (Or Squat, Curl Press). I Don’T Know What You All Have At Home. Dumbells? Something App Same Size You Can Hop Or Step Over Laterally? Medicine Ball? Milk Jug Or Laundry Detergent (Something Roughly Same Size/Weight?)

  • Cash-out (choose one):
    ME reps/distance in 5min...Double-unders, single-unders, jumping jacks or run/bike/row

WOD: Feb 15, 2020


Brought to you by your’s truly…

  • E/3:00 (6 cycles) 3RM 1 & 1/4 B/S

  • M/C (A) 400m Run Buy In (on the 0:00) then EMOM ascending TTB & Manmakers
    Ex: come off C2 prior to 2:00 on the 2:00 perform 2 of each, on the 3:00 (3) of each...

  • 800m Run (as a group)

  • M/C (B) 400m C2 Buy In (on the 0:00) then EMOM ascending Pistols & Burpee
    Ex: return from run prior to 2:00 on the 2:00 perform 2 of each, on the 3:00 (3) of each...