AT HOME WOD

10  Minute AMRAP

30 broom stick shoulder press

20 Lunges (10 per leg)

10 Deadlift Duffle Bag

Skill: Wall Ball

WOD:

Baseline

Row 250 Meters

25 Squats

20 Sit-ups

15 Push-ups

10 Box Jumps/ Step Ups

Cash Out WOD:

5 Sets of 4 Wall Ball

Skill: Dumb Bell Push Press & Good Mornings (PVC & 15 lb Bar)

WOD:

3 Rounds:

10 One Arm DB Push Press@ 15lb (each arm)

15 Burpees

20 Knees to Elbows

25 Good Mornings (PVC & 15 Bar)

At Home WOD

5 Rounds for Time

30 Supermans

Run 50 Yards

30 Box Jumps/ Step-Ups

Skill: Pull-Ups

WOD:

Tabata This

Tuck Jumps

Push-Ups

Air Squats

Mountain Climbers

At Home WOD Aug. 18th-19th

75, 100, 125, or 150 Burpees for time (you decide which # you want to do)

Skill: Push Press & Lunge

WOD:

2 min AMRAP

 Push Press @35 lbs

&

4 Rounds or 6 Rounds

Bear Crawl 10 yards

15 sit-ups

Lunge 10 yards

15 Supermans

Aug. 14

Skill: Overhead Squat w/ PVC & Jumping Jacks (Revisit Air Squat)

WOD: AMRAP in 15 minutes

10 Overhead Squat w/ PVC

30 Jumping Jacks

100 M Run/ Walk

At Home WOD Aug. 10- 13:

Walk/ Run 1 Mile

Skill: Shoulder Press, Kettle Bell Swings, Superman, & Jump Rope

WOD:

Chipper

30 Shoulder Press
30 Kettlebell Swings
30  Box Jumps/Step Ups
30 Sit-Ups
30 Supermans
30 Jump Rope/ Horizontal Jump

Skill: Burpee & Deadlift

WOD:

3 Rounds

1 Min Shuttle Run/Walk

1 Min Burpees

1 Min Deadlift

1 Min Rest

** If you have not completed Baseline, you will do that WOD**

At Home WOD: August 3rd-6th

5 of each for 5 rounds 0R

7 of each for 7 rounds:

Push-Ups

Squats

Skill: Squat, Sit-Up, Push-Up, & Box Jump

WOD:

Baseline

Row 250 Meters

25 Squats

20 Sit-ups

15 Push-ups

10 Box Jumps/ Step Ups