WODs

3.16.20

03/16/2020

3.16.20

 

A. Conditioning

 

Every minute, on the minute, for 30 minutes (6 sets of each):

 

Minute 1 – 10/7 Calories of Assault Bike 23/20 (or 200/150 Meters of Rowing)

 

Minute 2 – 20 Wall Ball Shots (20/14 lbs)

 

Minute 3 – 25 Push-Ups

 

Minute 4 – 15 Box Jump-Overs (24″/20″)

 

Minute 5 – 30-Second Front Leaning Rest on Rings

 

Please adjust the repetitions to provide a sufficient challenge to your current ability level.

 

Optional Accessory Work:

 

3 Giant Sets:

 

9 Single Legged Landmine Romanian Deadlifts (Each Side)

 

15 Double Dumbbell Bench Press

 

21 Banded Pull Throughs

 

Rest 2 Minutes Between Sets

 

 

At Home Workout: (with equipment)
For Time:
10 Single DB Hang CJ, 50 Lateral Jump Squats
20 Single DB Hang CJ, 50 Lateral Jump Squats
30 Single DB Hang CJ, 50 Lateral Jump Squats
40 Single DB Hang CJ, 50 Lateral Jump Squats
50 Single DB Hang CJ, 50 Lateral Jump Squats
Rx Dumbbell – 50/35

*Change hang CJ arm every 5 repetitions
*Lateral Jump Squat: Air Squat followed by a two-foot hop laterally over dumbbell

No equipment:
For Time:
5 Walkouts, 50 Lateral Jump Squats
10 Walkouts, 50 Lateral Jump Squats
15 Walkouts, 50 Lateral Jump Squats
20 Walkouts, 50 Lateral Jump Squats
25 Walkouts, 50 Lateral Jump Squats

*Walkouts – https://www.youtube.com/watch?v=3ABHyrPDgsU&feature=youtu.be
*Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height). Let’s find something that resembles the side of a dumbbell to give ourselves an object to jump over.