Tuesday’s WOD – 03.24.20

METCON

“Wingdings” (efficiency version)
AMRAP 16 (Rounds & Reps)
4 Front Squat (50/35)
8 Single Dumbbell Bicep Curls (50/35)
12 Dumbbell Hang Clean and Jerks (alternate every 6 reps) (50/35)
21 AbMat Sit-ups (use a towel rolled up behind your back as an abmat)

“Wingdings” (no equipment version)
AMRAP 16 (Rounds & Reps)
4 Squat Jumps
8 Single Hand Release Push Ups
12 Odd Object Hang Clean and Jerk (alternate every 6 reps)
21 AbMat Sit-ups (use a towel rolled up behind your back as an abmat)

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Monday’s WOD – 03.23.20

METCON

Garage Fight
3 Rounds of 1:00 Minute at Each (Reps)

1. Dumbbell Goblet Thrusters (50/35)
2. Single Alt. Dumbbell Power Cleans (50/35)
3. Hops over the Dumbbell
4. Single Arm Push Presses (50/35)
5. Burpees
6. Rest

Garage Fight (No Equipment)
3 Rounds of 1:00 Minute at Each (Reps)

1. Odd-Object Thrusters
2. Odd-Object Cleans
3. Hops over Odd-Object
4. Odd-Object Reverse Lunges
5. Burpees
6. Rest

Garage Fight (Barbell Version)
3 Rounds of 1:00 Minute at Each (Reps)

1.Thrusters (95/65)
2. Power Cleans (95/65)
3. Hops over the Barbell
4. Push Presses (95/65)
5. Burpees
6. Rest

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Saturday’s WOD – 03.21.20

METCON

“Tic Tac Toe”
AMRAP 25 (Reps)
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round

* Our score today will be the amount of Air Squats we complete plus however many reps we get into the next round
* For ease let’s count the run as 4 reps for the full 400m run (300=3, 200=2, 100=1) * For Example *
If you finish the round of 40 Air Squats + the 400m Run and get 10 squats into the next round your score will be 44+10

“Tic Tac Toe (Non-Running)” (Time)
10 Air Squats + 50 Double-Unders
20 Air Squats + 50 Double-Unders
30 Air Squats + 50 Double-Unders
40 Air Squats + 50 Double-Unders
50 Air Squats + 50 Double-Unders
60 Air Squats + 50 Double-Unders
70 Air Squats + 50 Double-Unders

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Friday’s WOD – 03.20.20

METCON

“Palace”
AMRAP 6 (Rounds & Reps)
2 Single DB (OR odd object) Reverse Lunges, 20 Double-Unders
4 Single DB (OR odd object) Reverse Lunges, 20 Double-Unders
6 Single DB (OR odd object) Reverse Lunges, 20 Double-Unders
Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6 (Rounds & Reps)
2 Single DB Power Snatches (or odd object ground-to-overhead), 20 Double-Unders
4 Single DB Power Snatches (or odd object ground-to-overhead), 20 Double-Unders
6 Single DB Power Snatches (or odd object ground-to-overhead), 20 Double-Unders
Continue to add (2) power snatches per round

Score – Enter your last completed round, plus reps for both (lunges first, snatch under comments)
* Example – If you completed the round of 12 power snatches + 20 DU, and completed 6 more power snatches by the time cap, your score is 12 + 6

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Thursday’s WOD – 03.19.20

METCON

“Farmers Only”
5 Rounds (Time)
10 Kettlebell Swings (70/50)
200′ Single Arm Farmers Carry (70/50)
30/20 Calorie Bike OR 400 Meter Run OR 20/15 Cal Row (all options considered Rx)

— OR —

METCON

“Mirror Effect”
On the 0:00… 1 Mile Run
On the 10:00… 100 Burpees
On the 20:00… 1 Mile Run

— If you choose not to run, complete WOD below instead —

METCON

“Death by Burpee”
On the Minute for AFarAP:
“X” Burpees

Round 1 – 5 Burpees
Round 2 – 6 Burpees
Round 3 – 7 Burpees…

* Each round starts at the top of the minute
The very first round will start with 5 burpees
Add 1 rep for each minute after that for as long as you can
Your score is “round + reps”, which is your last completed round + partial
** Ex. If you finish all 15 burpees within the minute and then get 13 burpees into the round of 16, your score is 15+13

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Wednesday’s WOD – 03.18.20

METCON

For Time
10 Single DB Hang CJ, 50 Lateral Jump Squats
20 Single DB Hang CJ, 50 Lateral Jump Squats
30 Single DB Hang CJ, 50 Lateral Jump Squats
40 Single DB Hang CJ, 50 Lateral Jump Squats
50 Single DB Hang CJ, 50 Lateral Jump Squats

Rx Dumbbell – 50/35

*Change hang CJ arm every 5 repetitions
*Lateral Jump Squat: Air Squat followed by a two-foot hop laterally over dumbbell
* Grab a gallon jug of water, laundry detergent, etc. if no dumbbells

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Tuesday’s WOD – 03.17.20

METCON

“Full Circle”
For Time
1500 Meter Row
100 Double Unders
75/50 Calorie Bike *
100 Double Unders
1500 Meter Row

HOME WOD

“Walk the Line”
5 Rounds (Time)
60 Double-Unders*
40 Step-Back Lunges
20 Burpees

* No equipment: Lateral Line Hops

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Monday’s WOD – 03.16.20

METCON

“Spice Girl”
For Time
21 Power Snatches (95/65)
5 Rounds of “Cindy”
21 Overhead Squats (95/65)
5 Rounds of “Cindy”
21 Squat Snatches (95/65)

“Cindy”
5 pull-ups
10 push-ups
15 air squats

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Saturday’s WOD – 03.14.20

METCON

“gooDTime”
Teams of 3 (Time – 30 Min Cap)
5 Rounds of “DT” (155/105)
150/100 Calorie Bike *
5 Rounds of “DT” (155/105)
150/100 Calorie Bike
5 Rounds of “DT” (155/105)

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

* 800 Meter Team Run or Equal Cal Row

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