Lockdown Challenge – Day 011

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AT HOME WOD

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Cash In
1 Mile

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E2MOM-16
10 Deadlifts
100m
:30 Superman
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If single DB/KB, perform 8 each side
No equipment – 10 Burpees/100m/:30 Superman

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Cash Out
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Tabata
Hollow Hold

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T1   Same
T2/T3   Row/AB (option),  KB DL,  :20 Bridge Hold,  No cash out

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Lockdown Challenge – Day 010

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AT HOME WOD
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3 Rounds
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600m Run
3 Rounds
7 Single DB/KB STO (ea side)
7 Single DB/KB Thrusters (ea side)
14 Wt Sit ups
Complete 3 Rounds then Rest :90

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If using a Barbell, 7 STO/14 Thrusters/14 Wt Sit ups
If performing BW (no equipment) – 7 Clapping Push ups/14 Jump Squats/14 Wt Sit ups
To clarify … you will run 3x and perform the 7/7/14 a total of 9x

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T1   Same
T2/T3   2 Rounds of WOD:  Row/Walk 4 minutes (option),  7 Box Push ups,  10 Box Airsquats,  14 Step ups

Lockdown Challenge – Day 009

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AT HOME WOD
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AMRAP – 20:14
Burpees

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In memory of Boston Firefighter Michael “Dork” Kennedy(Ladder 15), 33, of Hyde Park, MA, who was killed in the line of duty on March 26, 2014 at Box 9-1579. Mike is survived by his father Paul Kennedy, and mother Kathy Crosby-Bell.

Lockdown Challenge – Day 006
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Back Squat
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5 x 5
Climbing

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AMRAP-10
5 Pull ups
10 Push ups
30 Double Unders

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L2   Banded Pull ups,  Singles x2
L3   Ring Rows,  Modified Push ups,  Singles
T1/T2/T3   Advised to WOD @ home
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AT HOME WOD
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10.9.8…3.2.1
Burpees
Sit ups
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100 Airsquats
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1.2.3..8.9.10
Burpees
Sit ups

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Lockdown Challenge – Day 005
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Ball-So-Hard
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AMRAP-22
400m w/  20/14
15 Wall Balls
10 Ball Slams 50/30
2 Rope Climbs

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L2   No WB,  Scale WB & Ball Slams,  Modified Rope Climbs
T1/T2/T3   Advised to WOD @ home
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AT HOME WOD
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AMRAP-15
32 Mountain Climbers
16 Hollow Rocks
8 HR Push ups
(rt/lt = 2)
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Cash Out
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4 Rounds
:30 Plank
:30 Rt Side Plank
:30 Lt Side Plank
:30 Rest

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Lockdown Challenge Adjustment
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3 ways to earn credit for a workout
1. Class WOD
2. At Home WOD
3. Post your WOD to comments of the daily Member’s Page post
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Lockdown Challenge – Day 004
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Saturday Morning Beatdown
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Time For Some Action
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3 Rounds
10 Lat Burpees
15 Front Squats 155/105
20 BJO
25 Abmat Sit ups
30 KBS 53/35
35 Double Unders

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L2   115/75,  45/26,  Singles x2
L3   75/35,  Step Overs,  35/20,  Singles
T1/T2/T3   Advised to WOD @ home

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AT HOME WOD
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3 Rounds
10 Buprees
15 Odd Object Squats
20 Box Jumps or Tuck Jumps
25 Sit ups
:20 HS Hold
15 Ground to Shoulder w/ Odd Object
1:00 Rest

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Odd Object Ideas
Pick something 75 – 150 pounds
Pack a bag with household items
Use a rack from the backyard
Get creative, be safe (no kids)

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See the Member’s Page for checking out Equipment
for home use and Nutrition Services

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Lockdown Challenge – Day 002
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Hang Snatch
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Work up to moderate wt
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Newport Lights
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7 Rounds
5 Hang Power Snatch  115/75
10 Box Jumps 24/20
100m

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L2   95/65
L3   75/35 / Hang Pw Cleans,  Step ups
T1/T2/T3  Advised to WOD @ home

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AT HOME WOD

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Cash In
50 Burpees to Tuck Jump
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Tabata
Bottom to Bottom Squat
HERE
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rest 3 minutes
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5 Rounds
:40 Plank
:20 Superman Hold
:20 Rest
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Homework
Mark off your home running routes
100m, 200m, & 400m

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