Tuesday, March 24, 2020

Warm-up

EMOM for 5 Minutes:

10 Hollow Rocks

5 V-ups

10 Air squats

WOD

3 Rounds for time of:

800 Meter Run

50 Sit-ups

50 Air Squats

Or 

3 Rounds for time of:

Running in place for 3 minutes

50 Sit-ups

50 Air Squats

18 thoughts on “Tuesday, March 24, 2020”

  1. Jessica Van De Wiele

    35# KB
    3 rounds
    800 m
    12 KBS
    24 sumo DLHP
    48 DU
    24 sumo DL
    12 pull-ups
    800 m

    Then
    50 sit ups
    50 air squats
    25 push-ups

  2. Buy in
    100 air squats
    Then 50,40,30,20,10
    Box jumps, KBS, wall balls, 15 calorie row after each round
    Cash out
    20 DL@275#

  3. 12-11-10-9-8-7-6-5-4-3-2-1

    hang clean to S2O (40# DB – alternating arms)
    stationary weight lunges (40# DB)
    Burpees

    **30 DU’s after each round

    23:34

  4. 200m Run
    10 Burpees
    200m Run
    10 Irish KB Swings (45#)
    200m Run
    20 Push Ups
    200m Run
    20 KB Sit ups
    200m Run
    30 Goblet Squats
    200m Run
    30 Sumo DL HP w/ Kbell

    Shawn: 12:25
    Finley (5#Kbell): 12:12

  5. Jeremy Fullingim

    Did warm-up and WOD with my kids.
    They ran 800 meter; I rowed. Unachored sit-ups
    finished @ 23:18
    *
    Then did:
    3 Rounds of:
    1k assault bike; 15 back squats (185)
    1k assault bike; 12 back squats
    1k assault bike; 9 back squats
    – 12:07
    *
    Then did:
    5 rounds of 5 pull-ups; 10 pushups; 15 air squats
    *
    Finished with Tabata Assault bike calories: 40

  6. CF Huntsville AHW w/35# DB
    400m RUN
    8 v-ups
    12 alt Goblet lunges
    16 right arm rows
    16 left arm rows
    800m RUN
    16 v-ups
    24 alt Goblet lunges
    16 right arm rows
    16 left arm rows
    400m RUN
    8 v-ups
    12 alt goblet lunges
    16 right arm row
    16 left arm row
    13:27

    Tabata abs

    Some power cleans at 85# w/ our new barbell! And a couple front squats!

  7. Garage wod
    50 cal bike
    50 V ups
    50 DL 135#
    50 kb swings -50#
    50 pushups
    50 sit-ups
    = 16:02

    25 mile road bike on park trails

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