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April 6 - 10 WOD's
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
_____________________________________________________________
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
_____________________________________________________________
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
_____________________________________________________________
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!
_____________________________________________________________
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