1, 3 & 4 can be done with minimal equipment to none
1.) 3 rounds
400m Run (every 2 steps of your average human is 5 feet so walk 655 feet and pick out something as a landmark for your turnaround at that point)
100 Air Squats
1.) 3 rounds
400m Run (every 2 steps of your average human is 5 feet so walk 655 feet and pick out something as a landmark for your turnaround at that point)
100 Air Squats
15 Power Clean & Jerk 155/105lb
if no barbell do this: 30 Alternating Dumbbell/Kettlebell Power Clean & Jerk
if no barbell do this: 30 Alternating Dumbbell/Kettlebell Power Clean & Jerk
*2.) 3-3-3-3-3 Snatch Balance, add load each round
Note: practice bringing that bar down to rear rack position with an empty bar soft catching it and if you are not comfortable with it, do this as a 1 rep every minute for 15 minutes adding load every 3 reps
*3.) 10 minute EMOM
Odd: 15 Toes to Bar
Even: 10 Strict Handstand Pushups
if no rig do this:
10 minute EMOM
if no rig do this:
10 minute EMOM
Odd: 10 V-Ups
Even: 10 Dips (use 2 chairs)
*4.) 4 rounds
10 Single Arm Dumbbell Bent Over Row R
1 minute Single Arm Dumbbell Overhead Hold R
10 Single Arm Dumbbell Bent Over Row L
1 minute Single Arm Dumbbell Overhead Hold L
1 minute Single Arm Dumbbell Overhead Hold L
You must login above to log your score
Cody Stelmach
25:59 (44# KB clean and jerk)
5
3
Erin Briggs
Garage Day 3
15 Alt. EMOM: 10 Burpees, Handstand Walk, 20 ft, Plank Hold, 45 secs. 10 Alt. EMOM: 10 Single Leg Kettlebell Deadlifts, 35 lbs, 10 Push-ups.
0
0
Grace Adler
β
home wods are mentally challenging for me
24:02 (65# hang power C+J). EMOM -scaled to 10T2B, strict HSPU (mix of 0-1 abmat).
8
1
Agreed - hang in there Grace! Miss you! FITNESS!!
Grant Soletski
Little G 25:22 Big G 26 flat
45lb db because all my 50βs have disappeared:)
10
0
Megan Vogel
24:19 / 105# barbell
Grant if you program thrusters or squats tomorrow - Iβm coming out of quarantine to lay the smack down! ;) #QuadsOnπ₯π₯π₯ TTB/HSPU EMOM (10/10 of each)
7
1
just some bear crawls and broad jumps so I should be safe
Pauly VanderKelen
Rest Day
Worked until 9:00pm / 1.) complete on 4-2-20 with a 155# barbell in 20:40.
0
0
Sylvia Christensen
24:51, 35# DB
Held DB for squats too. Yuck. 3 rounds: 25 dubs, 20 DB OH lunge (10R/10L), 20β HSW. 12 min EMOM: 10 pushups, 15 sit-ups straight into 10 min EMOM: 10 hollow rocks, 10 sit-ups
3
0
Theresa Rosenquist
22:33**
**tied w/ Kelly ππ#Zoom!Great job Brenda!! 400m SkiErg/#26 Alt. KB.
4
0