Metcon:

On The Minute For As Long As Possible:

4 Goblet Squats (you choose weight)

4 Ground To Overhead

4 Burpees

*Add 1 Rep To Each Movement After Each Round

Rest as long as needed, Then:

Max Jumping Lunges In 1:30

Metcon:

AMRAP 18:

30 Mountain Climbers

12 Thrusters (use any weight)

40 Double Unders (Jumping Jacks if no rope)

Hey guys! Just an update.. It seems the governor doesn’t plan to lift the small business closure on Apr. 30 as originally planned and therefore we most likely won’t be opening anytime soon still. We will keep our ears to the ground with any news that does come through but as for now, no planned reopening dates:( For those who have equipment borrowed from the gym, just hold onto it and continue to use it for the time being! When we do finally get a reopening date, we’ll let you guys know and give you guys dates and times when you’ll be able to return the equipment! Till then, let the home WODS continue!!
please pass this information on to anyone you can! Thx

Metcon:

3 Rounds For Time:

20 Bent Over Rows (use any weight)

20 Push Ups

30 Sit Ups

40 Jumping Lunges

30 Sit Ups

20 Push Ups

20 Bent Over Rows

*Rest 1:30 Between Rounds

Metcon:

2:00 Min Wall Sit

2:00 Min Hollow Body Hold

2:00 Min Wall Sit

2:00 Min Plank Hold

100 Lunges (Add weight for an extra challenge)

1 Mile Run

Metcon:

AMRAP 12:

9 Push Ups

15 Bent Over Rows (use any weight)

21 Air Squats

Strength/Skill:

4 x Max Reps Chair Dips

*Rest 1 Min Between Sets