Friday WOD 5/1/2020

“Round-a-bout”
1 Round:
50 Single Arm Alternating DB Squat Cleans
100 Double-Unders
50 Hand-Release Pushups
100 Double-Unders
50 Single Arm Alternating DB Squat Cleans

NO EQUIPMENT

“Round-a-bout”
1 Round:
50 Odd Object Squat Cleans
100 Hops over Odd Object
50 Hand-Release Pushups
100 Hops over Odd Object
50 Odd-Object Squat Cleans

Thursday 4/30
30 min EMOM
20 Mountain Climbers
10 Pushups
5 Pull-ups

If you miss finishing a round, take the next round off.

Wednesday 4/29
“Bergeron Beep Test”
On the Minute:
7 Goblet Thrusters (single DB)
7 Single Arm Alternating DB Power Snatches
7 Burpees

* For as long as possible

After 10 rounds, add (1) rep to each movement.

Tuesday 4/28
“Tiger Balm”
AMRAP 20:
200m Run
7 Double Dumbbell Power Clean and Jerks
40 Double-Unders

NO EQUIPMENT

“Tiger Balm”
AMRAP 20:
200m Run
7  Odd-Object Power Clean and Jerks
40 Double-Unders

Monday 4/27/2020

“Barbs”
3 Rounds:
10 Strict Pull-Ups
20 Pushups
30 Sit-Ups
40 Jumping Lunges
30 Sit-Ups
20 Pushups
10 Strict Pull-Ups

Rest 3:00 between rounds

“Barbs”

No Equipment

3 Rounds:

20 Odd-Object Rows
20 Pushups
30 Sit-Ups
40 Jumping Lunges
30 Sit-Ups
20 Pushups
20 Odd-Object Rows

Rest 3:00 between rounds

Saturday 4/25
“Wedding March”
For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches
1 Mile Run
100 Meter Walking Lunge

NO EQUIPMENT
“Wedding March”
For Time:
50 Burpees
1 Mile Run
75 Odd Object Ground to Overhead
1 Mile Run
100 Meter Walking Lunge

Friday 4/24
“Cindvee”
AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight

NO EQUIPMENT
“Cindvee”
AMRAP 20:
9 Push-ups
15 Odd Object Rows
21 Air Squats

Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight

Thursday 4/23
AMRAP 15:
1 Double Dumbbell Hang Squat Clean
1 Double Dumbbell Thruster
30 Double Unders
2 Double Dumbbell Hang Squat Cleans
2 Double Dumbbell Thrusters
30 Double Unders
3 Double Dumbbell Hang Squat Cleans
3 Double Dumbbell Thrusters
30 Double Unders

NO EQUIPMENT
AMRAP 15:
1 Odd Object Hang Squat Clean
1 Odd Object Thruster
30 Line Hops
2 Odd Object Hang Squat Cleans
2 Odd Object Thrusters
30 Line Hops
3 Odd Object Hang Squat Cleans
3 Odd Object Thrusters
30 Line Hops
…
Continue to Add (1) Rep to Odd Object Movements Per Round

Wednesday 4/22
“Grip and Rip” [On the 0:00]
For Time:
21 Burpees
1 Round of “Dumbbell DT”
18 Burpees
1 Round of “Dumbbell DT”
15 Burpees
1 Round of “Dumbbell DT”
12 Burpees
1 Round of “Dumbbell DT”

[On the 10:00]

For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”

* 1 Round of “Dumbbell DT” is:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

NO EQUIPMENT
“Grip and Rip” [On the 0:00]
For Time:
21 Burpees
1 Round of “Odd Object DT”
18 Burpees
1 Round of “Odd Object DT”
15 Burpees
1 Round of “Odd Object DT”
12 Burpees
1 Round of “Odd Object DT”

[On the 10:00]

For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”

*1 Round of “Odd Object DT” goes as follows:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Tuesday 4/21
“Oxygen”
3 Rounds:
25 Strict Pull-ups
400 Meter Run
50 Sit-ups
800 Meter Run

NO EQUIPMENT
“Oxygen”
3 Rounds:
50 Odd Object Rows
400 Meter Run
50 Sit-ups
800 Meter Run

Saturday
Partner WOD
50-40-30-20-10
- Burpees
- Air squats
- Push-ups
- Sit-ups
One partner works and the other rests.
Both partners complete a 400-m run after each round.

Friday 4/16
“Sandpaper”
Climb the Ladder for 12:00:
2 Double Dumbbell Power Cleans
2 Double Dumbbell Thrusters
30 Double-Unders
4’s + 30 Double-Unders
6’s + 30 Double-Unders

Continue to add (2) reps per round.

“Sandpaper”
Climb the Ladder for 12:00:
2 Odd-Object Ground to Overhead
2 Odd-Object Thrusters
30 Double-Unders
4’s + 30 Double-Unders
6’s + 30 Double-Unders

Continue to add (2) reps per round.

Thursday 4/16
Burden run/walk/hike

Grab something, a backpack, vest, or just a chair and carry it with you for one mile minimum. Today should be low intensity.

Wednesday 4/15
“Shenanigans”
On the 3:00 x 7 Rounds:
12 Alternating Dumbbell Power Snatches
6 Burpees over Dumbbell
12 Dumbbell Step-Back Lunges
6 Burpees over Dumbbell

NO EQUIPMENT
“Shenanigans”
On the 3:00 x 7 Rounds:
12 Odd-Object Ground to Overhead
6 Burpees over Odd-Object
12 Odd-Object Step Back Lunges
6 Burpees over Odd-Object

Tuesday 4/14
“White Knuckles”
For Time:
20 Strict Pull-Ups
400m Run
40 Double Dumbbell Power Cleans
800m Run
40 Double Dumbbell Push Jerks
400m Run
20 Strict Pull-Ups

“White Knuckles”
For Time:
20 Odd-Object Rows
400m Run
40 Odd – Object Ground to Shoulder
800m Run
40 Odd-Object Shoulder to Overhead
400m Run
20 Odd-Object Rows

Support Your Local Box
WORKOUT 2
For time:

100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees

Saturday 4/11
“Ham & Cheese”
1 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Goblet Dumbbell Thrusters
Burpees
Into…
1 Mile Run

“Ham & Cheese”
(No Equipment Version)
1 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Odd-Object Thrusters
Burpees
Into…
1 Mile Run

Friday 4/10
“Hannah Banana”
AMRAP 18:
10 Strict Toes to Bar
20 Alternating Dumbbell Power Snatches
60 Double-Unders

“Hannah Banana”
(No Equipment Version)
AMRAP 18:
10 Toe Raises
20 Odd-Object Ground-to-Overhead
60 Double-Unders

Thursday 4/9
“Spaceship”
5 Rounds For Time:
100m Single DB Farmers Carry
200m Run
30 Dumbbell Swings

“Spaceship”
(No Equipment Version)
5 Rounds For Time:
100m Odd-Object Carry
200m Run
30 Odd-Object Swings

Wednesday 4/8
Fundraiser
WORKOUT 1
10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
♀ 35 lb. ♂ 50 lb.

Tuesday 4/7
“Double Down”
For Time:
100 DU, 50 Sit-Ups, 400m Run
80 DU, 40 Sit-Ups, 400m Run
60 DU, 30 Sit-Ups, 400m Run
40 DU, 20 Sit-Ups, 400m Run
20 DU, 10 Sit-Ups, 400m Run

“Double Down”
(No Equipment Version)
For Time:
100 Line Hops, 50 Sit-Ups, 400m Run
80 Line Hops, 40 Sit-Ups, 400m Run
60 Line Hops, 30 Sit-Ups, 400m Run
40 Line Hops, 20 Sit-Ups, 400m Run
20 Line Hops, 10 Sit-Ups, 400m Run

Monday  4/6
“Castaway”
AMRAP 20:
4 Strict Pull-ups
8 Burpees
12 Single Dumbbell Step Back Lunges

“Castaway”
(No Equipment Version)
AMRAP 20:
8 Odd-Object Rows
8 Burpees
12 Odd-Object Step-Back Lunges

*NOTE: Support Your Local Box
WORKOUT 1 is posted in comments on the Facebook page!

Saturday
Partner WOD
For 20 minutes
Partner 1 completes:
400m run or 500m row while
Partner 2 completes:
An AMRAP of:
10 T2W
10 Jumping Air Squats
Then switch

Friday 4/3
“Kalsnew”
For Time:
100 Alternating DB Clean and Jerks
*OTM – 5 Burpees over DB

“Kalsnew”
(No Equipment Version)
For Time:
100 Odd-Object” Ground-to-Shoulder
*OTM – 5 Burpees over “Odd-Object”

Thursday 4/2
“Dizzybat”
AMRAP 18:
60 Double-Unders
30 Dumbbell Reverse Lunges
15 Reverse Burpees

“Dizzybat”
(No Equipment Version)
AMRAP 18:
60 Line Hops
30 “Odd-Object” Reverse Lunges
15 Reverse Burpees