Home Wod
50,40,30,20,10
DUS
Russian KB Swing
Challenge
DAY 1
Plank 20 seconds
1 Burpee
1 Air squat
Thursday 4/30/2020
Home Wod
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Modification is any weight and hang clean it. OR PUSH press
Wednesday 4/29/2020
Home Wod
14 min
1 Burpee full extension no jump
2 snatch
3 box jump or Step up or Tuck Jump
ADD 1 rep to each movement each round. (ie. 1,2,3 - 2,3,4 - 3,4,5 etc)
snatch = barbell not more than 95/65, DB/KB not more than 50/35
Day 17 Ab Challenge see video
50 crunches
25 reverse crunches
25 crunch pulse
Tuesday 4/28/2020
Home Wod
Run 400m (or 2min out 2min back)
12 Front Squat
12 S2OH
12 KB Swing
Run 300m (or 90sec out 90 sec back)
12 Front Squat
12 S2OH
12 KB Swing
Run 200m (or 1min out 1 min back)
12 Front Squat
12 S2OH
12 KB Swing
Weighted but use whatever weight you have/select. ie: barbell, db, milk jug