WOD:

Option 1:

Cash-in: choose your poison: 750m row/600m  run/35 burpees/150 DU’s

*directly into*

30 DB Snatches

15 Burpee Box Jumps  or Burpee Tuck Jumps (video)

20 DB Snatches

10 Burpee Box Jumps

10 DB Snatches

5 Burpee Box Jumps

Cash-out: choose your poison: 750m row/600m run/35 burpees/150 DU’s

Option 2:

Cash-in: choose your poison: 750m row/600m run/35 Burpees/150 DU’s

3 Rounds

15 Tuck Jumps

1:00 Plank

15 Tuck Jumps

1:00 HS Hold

15 Tuck Jumps

1:00 Wall Sit

Cash-out: choose your poison: 750m row/600m Run/35 Burpees/150 DU’s

I have 2 20lb dbs available. I know a few people had 1 db and were hoping to get a second. Text me @ 518-727-9827 to snag 1

WOD:

Option 1:

200m Run, 8 DB Front Squats

200m Run, 12 DB Front Squats

200m Run, 16 DB Front Squats

200m Run, 20 DB Front Squats

200m Run, 24 DB Front Squats

*post wod: 100 monster walks, 100 bicep curls

Option 2:

200m Run, 10 Air Squats

200m Run, 20 Air Squats

200m Run, 30 Air Squats

200m Run, 40 Air Squats

200m Run, 50 Air Squats

*post wod: 100 bridges (video), 100 door knob rows (video)

WOD:

Option 1:

5 Rounds

30 Jumping Lunges (4 min bike or 30/21 calorie row)

20 V-Ups

10 Double DB Clean & Jerks (video)

Option 2:

5 Rounds

30 Jumping Lunges

20 V-Ups

10 Loupees

*1 push-up plus 1 burpee equal 1 Loupee*

WOD:

4 Rounds

15 KB Swings

30 Step-Ups (bodyweight, get creative!)

15 Goblet Squats

WOD:

3 Rounds

800m Run (1000m row/6 min Bike aka ride out for 3 mins then back)

30 Deadlifts

30 Lateral DB Burpees

*if you’ve been subbing a lot of runs/dubs with burpees try doing 40 single db lunges or 50 floor2bar touches*

*if you can’t run/row/bike try 100 mt climbers, 100 monster walks or 200 jumping jacks*

WOD:

22 min AMRAP

20 Shuttle Sprints

12 Thrusters

20 Sit-Ups

*Shuttle sprints should be approximately 10 meters, 1 meter is about 3 feet so take 10 3- foot paces*

*A rolled up towel works for an abmat, we can also organize a time to snag an abmat if people are interested*

Please check out our group FB page (link) for a notification about membership.

If you’re not currently a part of that group you can request to join.

WOD:

6 Rounds

50 DU’s (75 SU’s, 200m Run, 300/250m Row)

150′ Farmer’s Carry

18 Plank K2E (total) (video)