April 6 - 10 WOD's

April 6, 2020

Monday (4-13-20)

2 RFT: (If you have barbell + plates, (115/75) 

20 Wall Balls

(Sub 40 Air Squats/20 Goblet Squats/20 LIGHT Barbell Front Squats)

10 Power Snatch

(Sub 20 Alt DB Snatch)

20 Wall Balls

10 Clean & Jerks

(Sub 20 Alt DB C & J)

20 Wall Balls

10 Overhead Squats

(Sub Single Arm OH DB Squat OR 20 OH Broom Squat)

20 Wall Balls

10 Hang Power Cleans

(Sub Wall Ball/Med Ball Clean or 20 Alt DB Hang Clean)

 

Bodyweight Only:

2 RFT

40 Mountain Climbers

20 Jump Squat

40 Mountain Climbers

20 Alt Jump Lunges

40 Mountain Climbers

20 OH Broom Squat 

40 Mountain Climbers

20 Burpees

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Tuesday (4-14-20)

5 RFT:

Dumbbell DT--If you have a barbell, do regular DT!: 5 RFT 12-9-6 DL/HC/S2OH

Complete all reps on one side before moving to the next. For Example:

5 RFT: Complete all reps on one side (ride or left) before moving on to the other side. 

Right:

12 DB Deadlifts 

9 DB Hang Clean 

6 DB Shoulder to Overhead

Left:

12 DB Deadlifts 

9 DB Hang Clean

6 DB Shoulder to Overhead

This = 1 Round. Complete x 5

 

Bodyweight Only:

5 RFT:

20 Jump Squat

15 Burpees

10 Push Ups

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Wednesday (4-15-20)

4 RFT:

400m/2 min Run Weighted Carry (Could be DB/KB/Dog/Child/etc)

50 Double Unders

20 Goblet Squats (Sub Front Squats if barbell only)

 

Bodyweight Only:

4 RFT:

400m/2 Min Run Weighted Carry with Household Object/Dog/Child/etc

50 Mountain Climbers

40 Air Squats

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Thursday (4-16-20)

Death by Thruster (KB/DB/Barbell) Starting at 5 Reps

BW Only: Death by Burpee

Min 1: 5 Thruster/Burpee

Min 2: 6 Thruster/Burpee

Min 3: 7 Thruster/Burpee

Min 4: 8 Thruster/Burpee

Min 5: 9 Thruster/Burpee

Continue this pattern each minute until you cannot finish the number of reps within the minute. NOTE: You are choosing Thruster OR Burpee, not both!

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Friday (4-17-20)

30 Min AMRAP

30 Air Squats

20 Box (Stair/Object) Jumps

50 Alt Walking Lunge

20 Hand Release Push Ups

15 Burpees

200m (1 Min) Run

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