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Julian 113

WOD - FBCF

Metcon (AMRAP - Reps)

Tabata
Rx+ - Fully Loaded
Lateral Box Jump Overs (20 in.)
Ring L-Sit
Sit-ups
Box Jump Overs (20 in.)

Rx - Partially Loaded
Lateral Object Jump Overs
DB L-Sit
Sit-ups
Object Jump Overs

That is 4 min. per movement, 16 min. Total.

WOD - Home Gym

Metcon (2 Rounds for time)

For Time:
21 Burpees
1 Round of "Dumbbell DT"
18 Burpees
1 Round of "Dumbbell DT"
15 Burpees
1 Round of "Dumbbell DT"
12 Burpees
1 Round of "Dumbbell DT"

[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of "Dumbbell DT"
18 Air Squats Hops Over Dumbbell
1 Round of "Dumbbell DT"
15 Air Squats Hops Over Dumbbell
1 Round of "Dumbbell DT"
12 Air Squats Hops Over Dumbbell
1 Round of "Dumbbell DT"

* 1 Round of "Dumbbell DT" is:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

No Measure
3 Sets:
:30 Seconds Bent Over Row Hold (Right)
:30 Seconds Bent Over Row Hold (Left)
:30 Seconds Overhead Hold (Right)
:30 Seconds Overhead Hold (Left)

Rest 1 Minute Between Sets

WOD- Bodyweight Home

Metcon (2 Rounds for time)

For Time:
21 Burpees
1 Round of "Odd Object DT"
18 Burpees
1 Round of "Odd Object DT"
15 Burpees
1 Round of "Odd Object DT"
12 Burpees
1 Round of "Odd Object DT"

[On the 10:00]
For Time:
21 Air Squats Hops Over Object
1 Round of "Odd Object DT"
18 Air Squats Hops Over Object
1 Round of "Odd Object DT"
15 Air Squats Hops Over Object
1 Round of "Odd Object DT"
12 Air Squats Hops Over Object
1 Round of "Odd Object DT"

*1 Round of "Odd Object DT" goes as follows:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

No Measure
3 Sets:
:30 Seconds Bent Over Row Hold (Right)
:30 Seconds Bent Over Row Hold (Left)
:30 Seconds Overhead Hold (Right)
:30 Seconds Overhead Hold (Left)

Rest 1 Minute Between Sets

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, April 22, 2020

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