03.30.2020

Metcon (Time)
Stay at home WOD
100 lateral jumps (24/20) buy in
then
21-15-9
Box/chair Dips
V Ups
then
100 lateral jump buy out

See WODS posted on 3/29/20 for weekly programming

WEEK 2: CORONA WATCH

Butterfly (corona version) (Time)
59 lateral jump over the barbell buy in
then
4 rounds
200 m run
9 burpees
16 shoulder to overhead (135/95)
11 barbell pushups
Metcon
Core Finisher:
50 Barbell Rollouts

Complete after recovery from Butterfly
Stimulus Package (AMRAP – Rounds)
10 rounds Every Other Minute on the Minute
5 HSPU
15 Split Jumps
20 OH Plate Lunge (45/25)
My Neighbor Saw My Snatch (Time)
4 rounds
400 m run
15 Hang snatches (135/95)
Suckier at Home (AMRAP – Rounds and Reps)
20 min AMRAP
50 m farmers carry (55/35)
25 ball slams
20 goblet squats (55/35)
15 dumbbell box step ups (55/35)
Core Infestation (Time)
3 rounds
30 hollow rocks
3 – 50 m sprints
30 v ups
3 – 50 m sprints
30 toes to dumbbell (55/35)
3 – 50 m sprint
Self Isolation (Time)
3 rounds
40 box jumps
rest 2 minutes
40 swings (55/35)
rest 2 minutes
40 wall balls
rest 2 minutes

03.28.2020

Metcon (Time)
Complete 3 times; rest as needed between rounds
25m Bear Crawl down / 25m Reverse Bear Crawl Back
25 jump in and outs (find something or set up something)
25m Broad Jump
25m walking lunges
Post Fastest time

Remember to look back to 3/22/2020 for our normal weekly programming. This is our alternative at home wod.