{"items":["5ffdb134e725ef001751b837","5ffdb06d6f42dd0017a19cd3","5ffdb02cdcb27d0017ec63f6"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"max","cubeRatio":1.7777777777777777,"isVertical":true,"gallerySize":30,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":5,"galleryMargin":0,"scatter":0,"rotatingScatter":"","chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":true,"isSlider":false,"isColumns":false,"isSlideshow":false,"cropOnlyFill":false,"fixedColumns":0,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":50,"rotatingGroupTypes":"","rotatingCropRatios":"","columnWidths":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":3,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":0,"mobilePanorama":false,"placeGroupsLtr":true,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"bottomInfoHeight":0,"titlePlacement":["SHOW_ON_THE_LEFT","SHOW_BELOW"],"galleryTextAlign":"center","scrollSnap":false,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":0,"scrollDuration":400,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":23,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":200,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":26,"textBoxWidth":200,"textBoxWidthPercent":65,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":0,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"jsonStyleParams":"","gallerySizeType":"px","gallerySizePx":292,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"itemBorderColor":{"themeName":"color_12","value":"rgba(216,216,216,0)"},"showVideoPlayButton":true,"galleryLayout":2,"calculateTextBoxHeightMode":"MANUAL","targetItemSize":292,"selectedLayout":"2|bottom|1|max|true|0|true","layoutsVersion":2,"selectedLayoutV2":2,"isSlideshowFont":true,"externalInfoHeight":26,"externalInfoWidth":0.65},"container":{"width":300,"galleryWidth":305,"galleryHeight":0,"scrollBase":0,"height":null}}
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