WOD

Tuesday – 200324

***CHECK YOUR EMAIL FOR CHALLENGE AND NUTRITION INFO*** At Home – SKILL Reverse Tabata L-Sit (10 sec work/20 sec rest x 8 rounds) At Home – WOD 2 rounds for total reps of: Tabata Push Ups – rest 1 minute – Tabata Glute Bridges –

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Monday – 200323

***CHECK YOUR EMAIL FOR CHALLENGE DETAILS*** At Home – SWOD 3 sets of: 5 Front to Back Scales (left leg) 5 Front to Back Scales (right leg) At Home – WOD Complete as many rounds and reps as possible in 10 minutes of: 15 Goblet

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Saturday – 200321

WOD “Coe” 10 rounds for time of: 10 Thrusters (95/65) 10 Ring Push Ups At Home – WOD “At-home Coe” 10 rounds for time of: 10 Thrusters (DB’s, KB’s, Water Jugs) 10 Push Ups RUN CLUB 5k Run at a comfortable pace

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Friday – 200320

At Home – SWOD Mobility Class on Zoom – Will be posted in the member’s facebook group after At Home – WOD 3 rounds for time of (15 min cap): 10 Handstand Push Ups or Hand-release Push Ups 15 Backpack Ground-to-Overhead 20 Alternating Pistols (to

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Thursday – 200319

At Home – SWOD 3 rounds of: 60 second Plank on forearms 30 second Side Plank on forearms each side 30 second Reverse Plank At Home – WOD Every 3 minutes for 15 minutes (5 rounds), complete for times: 21 Push Ups 12 Burpees ……….

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Wednesday – 200318

At Home – SWOD 5 sets of: 5 Handstand Push Up Negatives or 5 Hand-release Push Up Negatives At Home – WOD 3 rounds for max reps of: 60 seconds of Thrusters (DB’s, KB’s, Water Jugs) 60 seconds of KB Swings (DB’s, KB’s, Water Jugs)

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Tuesday – 200317

At Home – SWOD Accumulate 2 minutes in an L-Sit or 3 minutes in the modified version At Home – WOD Complete as many rounds and reps as possible in 21 minutes of: 20 Box Jumps or Tuck Jumps 20 Push Press (DB’s, KB’s, Water

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Monday – 200316

Gym – SWOD Deadlift 3 reps @ 65% 3 reps @ 70% 3 reps @ 75% 3 reps @ 80% *Perform all reps with a 5 second eccentric phase Gym – WOD Complete as many rounds and reps as possible in 13 minutes of: 3

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Saturday – 200314

WOD 3 rounds for reps of: 1 minute of Power Cleans (135/95) – rest 3 minutes – 1 minute of Push Press (135/95) – rest 3 minutes – 1 minute of Clean & Jerks (135/95) – rest 3 minutes – ………. BURN “31 Heros WOD”

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Friday – 200313

WOD Back Squat – PR Party 3 reps @ 60% 2 reps @ 70% 1 rep @ 80% 1 rep @ 90% 1 rep @ 95% 1 rep @ 100% 1 rep @ 102.5% 1 rep @ 105% *Continue to add 2.5% until max reached

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