Wednesday 4/29

Option 1

Amrap 20

20 single arm DB shoulder to overhead

20 toe to bar

20 single arm DB shoulder to overhead

20 alternating pistols 

Option 2

Amrap 20

20 single arm DB shoulder to overhead 

20 v ups

20 single arm DB shoulder to overhead

20 weighted walking lunge 

Tuesday 4/28

“Morrison”

50-40-30-20-10

Wall ball 20/14

Box jump 24/20

Kettlebell swing 53/35

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Monday 4/27

“Tabata Something Else”

Tabata pull up

Tabata push up

Tabata sit up

Tabata air squat

Work through all 8 Tabata intervals of each movement before moving on to the next. Score is total reps.

Friday 4/24

Wod

5 sets

Amrap 4

10 thruster 95/65

50 double under

Rest 1 min between

Thursday 4/23

20 min of Mobility

And/or

35 min for quality

3 min cardio

60 side steps 

10 glute bridges

10 spider lunge

10 inch worm

Wednesday 4/22

WOD
2 rounds
Amrap 10
60' single dumbbell overhead walking lunge 50/35
15 hang power clean 135/95
15 toe to bar

Modifications
1) use dumbbell or KB for overhead walking lunge, if you don't have any weight just do regular walking lunges
2) if you don't have a barbell for hang power clean, you can use a KB and do KB swings or if you have a dumbbell you can do dumbbell hang power clean (same reps if you have 2 DBs or 15 each arm if you have single DB)
3) substitute v-ups if you don't have a place for t2b

Monday 4/20

“Support your local box fundraiser WOD 3”

For Time

50 dumbbell deadlift 50/35

50 abmat sit ups 

50 box steps ups 24/20

50 single arm DB thruster 50/35

No equipment WOD

Amrap 12

50 glute bridges

50 sit ups

50 walking lunge

50 air squats