"Good Friday" 4/10

I realize we don't have ideal circumstances but we are celebrating Jesus today.  Make any modifications that you need to and get after it.

For Time - With a partner
Part 1 - Passion WOD
100 Double Unders (both partners) Barbell Carry, 95/65 lbs, 800 m (together) 100 Burpees (split)

then

Part 2 - Jesus WOD
Alternate rounds, both partners do turkish get ups
14 rounds for time of: 10 Deadlifts (95/65) 10 Squat Cleans (95/65) 10 Push Presses (95/65) 50 ft of Walking Lunges with barbell on back. Walk back to start point and switch with partner. After Round Three, Seven, and Nine, perform 7 Turkish Get-ups (53/35)

Thursday 4/9

WOD

20 min mobility 

Or 

Make up a workout you missed this week

Wednesday 4/8

WOD

For time

100 double under

Then, 

10 rounds

10 handstand push ups

10 pistols

Then,

100 double unders 

Tuesday 4/7

WOD

4 RFT 

400m run

20 toes to bar, hanging leg raise, or v-ups 

200m run

20 thruster

Monday 4/6

“Support your local box fundraiser WOD 1”

Amrap 10

10 air squats

9 right arm dumbbell snatch 

10 push ups

9 left arm dumbbell snatch 

Friday 4/3

Everybody
5 RFT
200m run
20 pull ups
200m run
20 push ups
200m run
20 sit ups
200m run
20 squats

Come up and use the outside rig if you don't have a pull up bar at home.  You can do ring rows or any other bent over row variation to sub for pull ups.  

Warm up
2 rounds
100m run
5 reps of each movement

Thursday 4/2

Make up / Recovery Day

If you missed a previous workout this week today is a good day to make it up.  Otherwise use this day as a recovery day. Do some walking and stretching for 30-60 minutes to get some blood flow.