Workout of the Day (WOD)

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.

Wednesday, April 1, 2020

100 Burpees for time (10 minute cap)

Rest 5 Minutes from cap, then
 
AMRAP in 20 min of:
400 Meter run
21 Kettlebell swings 55/35# Rx+70/55#
12 Pull-ups Rx+C2B

At Home WOD
AMRAP in 20 minutes of:
400 Meter run/row or 1km bike
21 Kettlebell swings or odd object swings
12 Pull-ups or 12 SDHP’s (95/65#) or Ring rows
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