10:00am Special Partner WOD on ZOOM
See WcG Box Talk for ZOOM info to join the wod
Friday 4/10/2020
Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights + 5 boot strappers
5 burppes + 5 uprights
Home Wod
5RFT
200m run
10 DB thrusters
10 burpee jump over DB
rest 30 seconds
repeat
* if no DB - use anything item that has some weight to it
Thursday 4/9/2020
Warmup
Jog in place for 30 seconds
20 alt lunges L+R+2
10 air squats + 10 squat jumps
10 uprights + 5 boot strappers
Home Wod
300 Air Squats for time
2 min transition
200 Sit ups not timed
Wednesday 4/8/2020
Warmup
4rds tabata 20/10 - lite jump rope work
runner stretch,
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
boot strapper 5x
Home Wod
Buy-in:
Jump 100 DU / 200 Singles
Ladder 10-1
Push ups
KB Swings
Then,
Ladder 1-10
weighted box step up (wreak bag, DB, KB, any load)
burpee full extension
Buy-out:
Jump 100 DU / 200 Singles