Team WOD @ 9am Teams of 2 4 rds for time: 800m run 50 wallballs (20/14) 6 alt rope climbs 30 hang power snatch (95/65) Partner A runs the 800m while Partner B completes 50 wallballs. Once both are completed, move to the rope climbs where reps are alternated. Next, …
600m row 2 mile run (19 min) 20 push press (115#) 25 sit-ups 30 Kb swings (1 pd)
Team WOD @ 9am *Teams of 2 For time: 400m run together Partner A: 20 KB swings (1.5/1) Partner B: 20 box jumps (24/20) *Work at same time and switch after completed so that both partners complete each movement 400m run together A: 5 rope climbs B: 35 wallballs (20/14) …
WOD 24 min AMRAP: 20 KB swings (1.5/1) 20 sit-ups 20 push-ups 20 box jumps (24/20) Total: 5 rds + 18 sit-ups (only have 1pd Kb at home for now)
WOD 5 rounds 10 push press (125#) 10 back squat (125#) 10 bar facing burpees Time: 33:00 (did front squats instead of back squats)
WOD “Daniel” modified for home 50 push-ups 21 thrusters (95#) 800m row 21 thrusters (95#) 400m row 50 push-ups Time: 23:45 Rx
WOD “Grannie” Time: un-timed. Unofficially, 18 minutes. In home garage.
WOD “Murph” 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run *Partition pull-ups, push-ups and squats as needed. **If you have a 20# vest, wear it. ***Scales: Half Murph or partner Murph Time: 59:44 (5, 5, 15, 5)
WOD For time: 21-18-15-12-9-6-3 KB Goblet Squat (1.5/1) Burpee Box Jump (30/24) Time: 24:51 (1 pd kb, 24″ box)
Team WOD 28 min partner AMRAP: 400 m run together 50 GHD sit-ups 40 power cleans (135/95) 30 box jumps (24/20) 20 shoulder to overhead (135/95) 10 pull ups 2 rope climbs *Split work evenly, one person works while one rests. Total: 2 rounds + 400m run