Workout of the Day (WOD)

Saturday, April 4, 2020

“Dyer”
For time:
10 Pull-ups, Push-ups, Sit-ups, Squats and Burpees
200 Meter run
9 Pull-ups, Push-ups, Sit-ups, Squats and Burpees
200 Meter run
8 Pull-ups, Push-ups, Sit-ups, Squats and Burpees
200 Meter run
7……………
200 Meter run
6……………
200 Meter run
5…………..
Continue pattern until 1 rep and finish with 200 Meter run

Friday, April 3, 2020

For time:
21 Power Snatches (95/65# Rx+115/75# MRX 75/55#)
42 Back Squats
15 Power Snatches
30 Back Squats
9 Power Snatches
18 Back Squats
 
At Home WOD
For time:
21 Barbell or Odd Object Power Snatches or 42 Alternating DB Snatches
42 Barbell Back Squats or DB Squats or Goblet Squats with KB or Odd Object
15 Barbell or Odd Object Power Snatches or 30 Alternating DB Snatches
30 Barbell Back Squats or DB Squats or Goblet Squats with KB or Odd Object
9 Barbell or Odd Object Power Snatches or 18 Alternating DB Snatches
18 Barbell Back Squats or DB Squats or Goblet Squats with KB or Odd Object

Thursday, April 2, 2020

5 Two minute rounds of:
7 Push jerks (165/115# Rx+205/135#, MRX 135/95#)
Max double unders with remaining time
Rest 1 minute b/w rounds.
Score is total Double Unders
Compare to November 14, 2013.

At Home WOD
5 Two minute rounds of:
7 S2O with barbell or dumbbell or odd object
Max double unders or skier jumps or calories on bike/rower with remaining time
Rest 1 minute b/w rounds.

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