Entries by Janel

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

WOD 4.26.20

A. 5 rounds for max reps: 1 minute stations: Sumo Deadlift High Pull Push Jerk Plank Pull Through Rest B. Tabata Hollow Rock Arch Rock Alternate between movements until 8 rounds of each have been completed.

WOD 4.25.20

A. 5 rounds for max reps: 20 Seconds Deadlift 20 Seconds Hang Power Clean 20 Seconds Sprawl Rest 1 minute between rounds B. As many rounds as possible in 15 minutes: 6 Push Up 9 Abmat Sit Up 12 Jumping Squat 6 Push Up 9 Abmat Sit Up 12 Jumping Lunge

WOD 4.24.20

10 rounds for max reps: In 1 minute: 5 Handstand Push Up 10 Box Jump Max Rep Dumbbell Snatch Rest 1 minute between rounds.

WOD 4.23.20

A. 5 rounds for quality: 10 Weighted Lunge 15 Weighted V-Up 10 Bent Row B. As many rounds as possible in 10 minutes: 1 Hang Squat Clean 1 Burpee 2 Hang Squat Clean 2 Burpee 3 Hang Squat Clean 3 Burpee Continue adding 1 rep to each movement every round.

WOD 4.22.20

A. 5 rounds for quality: 6 Turkish Get Up 10 Lat Pullover 20 Second L-sit B. 4 cycles for max rounds: In 3 minutes, perform an AMRAP of: 6 Push Up 6 Kettlebell Swing 6 Lateral Jump 1 minute rest between rounds.

WOD 4.21.20

A. 5 rounds for max reps: 30 Seconds Handstand Wall Walk Up 30 Seconds Rest 30 Seconds Ground to Shoulder 30 Seconds Rest 30 Seconds Weighted Squat Hold 30 Seconds Rest B. “Support Your Local Box – Workout 3″ For time: 50 Dumbbell Deadlift 50 Abmat Sit Up 50 Box Step Up 50 Single Arm […]

WOD 4.20.20

A. 6 rounds for max reps: In 40 seconds, perform: 10 V-Up Max Rep Plank Pull Through Rest 20 seconds. In 40 seconds, perform: 10 Single Leg Weighted Glute Bridge Max Rep Arch Rock Rest 20 seconds. B. For time: 100 Dumbbell Snatch At the top of every minute, including the first, perform 4 Burpee […]

WOD 4.19.20

As many rounds as possible in 20 minutes: 40 Air Squat 20 Push Up 10 Candlestick Roll Up At the top of every 2 minutes, including the first, perform 40 Double Unders or Lateral Hop.

WOD 4.18.20

A. As many rounds as possible in 15 minutes: 10 Box Jump 15 Abmat Sit Up 20 Single Arm Russian Kettlebell Swing B. 4 rounds for quality: 10 Pistol, Right 10 Single Arm Sots Press, Right 10 Single Arm Bent Row, Right 10 Pistol, Left 10 Single Arm Sots Press, Left 10 Single Arm Bent […]