RAINY DAY AT HOME WOD
A: AMRAP 14 minutes
10 plank shoulder taps
20 air squats
30 mountain climbers
20 jumping lunges
10 burpees
B: Tabata (8 rounds, 20 seconds of work and 10 seconds of rest):
Hollow Hold (odd rounds)
Superman Hold (even rounds)
GYM:
A. For time:
100 Double Unders
100 Lunges
100 DB Ground to Overhead
100 Side to Side Bends
100 DB Thrusters
(Break up reps how ever you want)
RAINY DAY AT HOME WOD:
25 rounds:
1 jumping squat
2 lunges (weighted, if possible)
3 burpees
GYM:
8 Rounds of 5 KB Complexes Building weight each rounds (no rest within the complex, rest as needed between rounds)
1 complex =
5 KB Deadlifts
5 KB Swings
5 KB Good Mornings
5 KB Back squats
There’s a lot of rain forecast for this week, so we’ll be posting home WODs for those times the gym is closed.
RAINY DAY AT HOME WOD
5 rounds:
15 push ups
25 sit ups
50 double unders (sub jumping jacks or mountain climbers, if no rope)
GYM:
A: 20 min AMRAP of:
100m DB Overhead Carry
50 DB Lunges
50 Gorilla Rows
50 Double Unders
B: 6 min AMRAP of:
30 Air Squats
15 DB Push-Presses
5 Windmills (each side)
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12 Rounds For Time:
1 Deadlift (145/195)
3 DB Push-Presses (35/50)
4 DB Lunges
10 Sit-ups
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