WOD

Warm up-
4 Rounds
10 Push ups
10 squats
10 Sit ups

No strength today. The wod for the dumbell verison ends up being 150 reps of each movement. The barbell version is slightly different with the snatches.

Dumbbell version
50-40-30-20-10
Alternating Dumbbell snatches
Push ups
Sit ups

Barbell Version
For the snatches go lighter weight 95/65
25-20-15-10-5
Then the push ups and sits ups follow the pattern of
50-40-30-20-10
So your first two rounds will look like this
Round 1- 25 snatches, 50 push ups, 50 sit ups
Round 2- 20 snatches, 40 push ups, 40 sits ups
Got it? If not just message us .

Warm up-
Spend 10 minutes moving- run, walk, practice doubles unders, pull ups, push ups squats, just move for 10 minutes

Strength
Strict Press with a 2 second hold at the top.
Barbell- 5 sets of 5-10 depending on the weights you have
Dumbell single or double 5 sets to failure

Wod_ Repeat from April 4th, do you remember your time?

“Filthy 50” at home version

50 Jumps onto something 20-24” high. OR 50 Tuck Jumps
50 DB Swings Or KB swings or Empty Barbell Snatches
50 Push-Ups
50 Walking Lunges (Bodyweight)
50 Sit-Ups (Use your DB if you want to make it harder)
50 DB Push Press Or 50 Light Barbell Push Press (25 each arm or for single db)
50 Super-Mans
50 Air Squats
50 Burpees
50 Double Unders or 5o singles or 50 Jumping Jacks

Warm up-
3 Rounds
Run 100
20 pass throughs
10 Air squat with a one second hold

Strength (barbell or dumbbell)
Front squats
Barbell- get 5 sets of 5 to 8 front squats depending on the weights you have at home
Dumbbell
5 Sets of 8 to 10 goblet squats with a 1 second hold a the bottom

Remember this one.. you might get a little dizzy. scale to 40 or 30 rounds if you do

“Marguerita”: 50 Rounds (Rx/Int 50 Beg 30 Rounds) for Time
1 Burpee
1 Push up
1 Jumping Jack
1 Sit up
1 Freestanding Handstand hold for 1 seconds *sub in a kick up to the wall or 1 rep of any type of strict press. If you only have 1 dumbbell do a press each arm.

Warm up-
3 Rounds
5 push ups
10 Squats
10 sit ups
100m jog

Wod 1- Dumbbell version single or double
3 rounds for time
10 Push Press ( 5 each arm)
10 Floor press ( 5 each arm)
10 Bupees

Rest 5 Minutes

Wod 2
3 Rounds
Run 400
33 Air squats

Rest 5 minutes

Wod 3
50 thrusters for time, single arm db

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Barbell version
Wod 1
3 rounds for time
10 push press 95/65
10 floors press or bench press 95/65
10 burpees

rest 5

Wod 2
3 rounds
Run 400m
33 air squats

Rest 5

Wod 3
30 thrusters for time 95/65






Do one workout or do both!

Running Wod-
2x200m with a minute rest between
1x800m with a 3 minutes rest
1x 1 mile with a 4 minutes rest
1x800m with a 3 minutes rest
2x200m with a minutes rest

Wod
Run 800m
30 Dumbbell hang clean and jerk (switch every 5 reps)
75 Lunges no weight
100 Doubles or singles or jumping jacks
75 lunges no weight
30 Dumbbell hang Clean and jerks (switch every 5 reps)
Run 800m

Barbell Wod
Run 800m
15 hang Clean and jerks 135/95
75 lunges no weight
100 doubles
75 lunges no weight
15 hang clean and jerks
Run 800

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