5/1/2020

“Alone Together”

RESERVE YOUR SLOT!

On the 4:00 x 6 Rounds:
6 Burpee Box Jumps (24’/20″)
9 Kettlebell Swings (70/53)
12/9 Calorie Assault Bike

The Kettlebell Swing

HOME WOD:
“Round-a-Bout”
For Time:
50 Odd Object Squat Cleans (Single Arm Alternating Dumbbell Squat Cleans)
50 Over and Back Odd Object Hops (100 Double Unders)
50 Hand Release Push-ups
50 Over and Back Odd Object Hops (100 Double Unders)
50 Odd Object Squat Cleans (Single Arm Alternating Dumbbell Squat Cleans)

Workout Brief

4/30/2020

“Piza”

(Home WOD):
4 Rounds:
30 Odd Object Swings (Dumbbell Swings)
30′ Odd Object Overhead Carry (Left) (Single Arm DB Overhead Carry Left)
30 Sit-ups
30′ Odd Object Overhead Carry (Right) (Single Arm DB Overhead Carry Right)

Workout Brief

4/29/2020

“Bergeron DBeep Test”

(Home WOD):
On the Minute For As Long As Possible:
7 Odd Object Thrusters (Single DB Goblet Thrusters)
7 Odd Object Ground to Overhead (Alternating Single DB Power Snatches)
7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement

Workout Brief

4/28/2020

“Tiger Balm”

(Home WOD)
AMRAP 20:
200 Meter Run
7 Odd Object Power Clean and Jerks (Double Dumbbell Clean & Jerks)
40 Line Hops (Double Unders)

Workout Brief

4/27/2020

“Barbs”

(Home WOD)
3 Rounds:
20 Odd Object Rows (10 Strict Pull-ups)
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
20 Odd Object Rows (10 Strict Pull-ups)

**Rest 3 Minutes Between**

Workout Brief

4/25/2020

“Wedding March”

(Home WOD):
For Time:
50 Burpees
1 Mile Run
75 Odd Object Ground to Overhead (Alternating DB Power Snatch)
1 Mile Run
100 Meter Walking Lunge

Workout Brief

4/24/2020

“Cindvee”

(Home WOD):
AMRAP 20:
9 Push-ups (5 Strict Pull-ups)
15 Odd Object Rows (10 Push-ups)
21 Air Squats (15 Air Squats)

Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight

Workout Brief

4/22/2020

“Grip and Rip”

(Home WOD)
[On the 0:00] For Time:
21 Burpees
1 Round of “Odd Object DT” (Dumbbell DT)
18 Burpees
1 Round of “Odd Object DT”
15 Burpees
1 Round of “Odd Object DT”
12 Burpees
1 Round of “Odd Object DT”

[On the 10:00] For Time:
21 Air Squats Hops Over Odd Object
1 Round of “Odd Object DT” (Dumbbell DT)
18 Air Squats Hops Over Odd Object
1 Round of “Odd Object DT”
15 Air Squats Hops Over Odd Object
1 Round of “Odd Object DT”
12 Air Squats Hops Over Odd Object
1 Round of “Odd Object DT”

Workout Brief

4/21/2020

“Oxygen”

(Home WOD)
3 Rounds:
50 Odd Object Rows (25 Strict Pull-ups)
400 Meter Run
50 Sit-ups
800 Meter Run

Workout Brief