Entries by Janel

WOD 5.6.20

A. 5 rounds for quality: 10 Weighted Box Step Ups 10 Lat Pull Over 20 Sec L-Sit B. As many rounds as possible in 14 minutes: 8 Push Up 10 Abmat Sit Up 12 Jumping Squat

WOD 5.5.20

A. Tabata: Weighted Hollow Hold Weighted Arch Hold Straddle Side Plank RIght Straddle Side Plank Left 20 seconds of work, 10 seconds of rest. Rotate through each movement until you have completed 8 rounds of each. B. For time: 50 Box Jump 50 Hang Power Clean 50 Push Jerk 50 Burpee

WOD 5.4.20

A. 5 rounds for max reps: 30 Seconds Front Squat 30 Seconds Rest 30 Seconds Wall Walk Up 30 Seconds Rest B. 4 cycles for max rounds: In 3 minutes, perform: 1 Min Plank Then, AMRAP of: 2 Devils Press 10 Goblet Lunge Rest 1 minute between cycles.

WOD 5.3.20

A. 5 rounds for quality: 5 Strict Handstand Push Up 10 Bent Row 15 Stiff Leg Deadlift B. As many rounds as possible in 15 minutes: 5 Clean and Jerk 10 Box Jump 15 Abmat Sit Up

WOD 5.2.20

5 rounds for max reps: In 45 seconds, perform: 5 Hang Squat Clean Thruster Max Rep Burpee Rest 45 seconds. In 45 Seconds, perform: 10 Front Rack Lunge, alternating Max Rep Burpee Rest 45 seconds. In 45 seconds, perform: 10 Dumbbell Snatch, alternating Max Rep Burpee Rest 45 seconds.

WOD 5.1.20

A. 5 rounds for quality: 6 Turkish Get Up 10 Lat Pullover 30 Arch Rock B. 5 cycles: In 2 minutes, perform: 1 Minute Wall Sit 20 Sumo Deadlift High Pull Max Rep Lateral Jump Rest 1 minute between rounds.

WOD 4.30.20

A. 5 rounds for max reps: 20 Seconds Deadlift 20 Seconds Push Press 20 Seconds Sprawl Rest 1 minute between rounds B. As many rounds as possible in 12 minutes: 2 Kettlebell Swing 2 V-Up 2 Push Up 4 Kettlebell Swing 4 V-Up 4 Push Up 6 Kettlebell Swing 6 V-Up 6 Push Up Continue […]

WOD 4.29.20

A. 5 rounds for quality: 5 Single Arm Overhead Squat, each arm 10 Single Arm Sots Press, each arm 15 Goblet Squat B. 5 cycles for max rounds: In 2 minutes, perform an AMRAP of: 4 Pistol 4 Box Jump 4 Burpee Rest 1 minute between rounds.

WOD 4.28.20

A. For quality: 60-90-60 second hold: Plank Supine Straight Leg Bridge Wall Sit Rotate through each movement. Rest 15 seconds between movements. B. As many rounds as possible in 12 minutes: 8 Deadlift 6 Hang Power Clean 4 Push Press 2 Devils Press

WOD 4.27.20

A. 5 rounds for quality: 10 Weighted Lateral Box Step Overs Or, Weighted Side Lunge 20 Bent Row, alternating 20 Sec L-Sit B. For time: 50 Squat 40 Lateral Jump 30 Burpee 20 Thruster 30 Burpee 40 Lateral Jump 50 Squat