Home Wod
DAY 17 Challenge
120 second Plank
17 Burpees
17 Air Squats
Saturday 5/16/2020
LIVE ZOOM Partner WOD
BUY IN - DAY 16 CHALLENGE
synchronized PLANK for 120 seconds + 16 Burpees + 16 Air Squats
rest 2min (from when the last team has completed
5rds of 10each
Weighted Tricep Dips (45/25)
A1 does 10 while A2 hold weight locked out above head - switch
4rds of 12 each
Alt DB Snatch
A1 does 10 while A2 weighted squat hold (45/25) - switch
3rds of 15 each
Push ups
A1 does 15 while A2 holds plank - switch
2 rds of 20
KB Swings
A1 does 15 while A2 holds KB - switch
1rd of 25
Box Jumps
A1 does 15 while A2 holds Hollow Hold - switch
Friday 5/15/2020
Home Wod
Buy in
90 Plank + 15 Burpees + 15 air squats
5rds
12 DL
9 Hang Clean
6 Push Jerk
Thursday 5/14/2020
Home Wod
10 rounds
Handstand 30 seconds, to squat hold 30 seconds
then,
DAY 14 Challenge
90 second Plank + 14 Burpees + 14 AirSquats
then,
4rds
50 Single jumps
25 DUs (TRY your best for a max of 45sec)
Message coach bill for alternate options