MONDAY WOD

April 6, 2020

Starting today this will be our ZOOM Schedule:
Monday/Wednesday/Friday @ 1:00pm and 4:30pm
Tuesday/Thursday @ 4:30pm

EQUIPMENT VERSION
Strength:
3 sets of:
10 Dumbbell or Kettlebell Floor Press (Right)
10 Dumbbell or Kettlebell Floor Press (Left)
Max set of Push ups
Rest 2:00 between sets.
*If you have 2 DB’s or KB’s you can use those, or if you have a Barbell use that with some weight.  You could even sub Bench Press if you have the set up for it.

Metcon: (For time)
50 Dumbbell or Kettlebell Deadlifts*
35 Dumbbell or Kettlebell Thrusters*
1000m Run**
35 Dumbbell or Kettlebell Thrusters
50 Dumbbell or Kettlebell Deadlifts
*Alternate arms every 5 reps on the Deadlifts and Thrusters.  If you have 2 DB’s or 2 KB’s you can use those, or if you have a Barbell use that with some weight.
**If not sure of 1000m, Run a total of 5:00.  2:30 out and 2:30 back.

NO EQUIPMENT VERSION
Strength:
3 sets of:
15 Odd Object Floor Press
Max set of Push ups
Rest 2:00 between sets.
*Use an Odd Object as your DB/KB/Barbell.

Metcon: (For time)
50 Odd Object Deadlifts*
35 Odd Object Thrusters*
1000m Run**
35 Odd Object Thrusters
50 Odd Object Deadlifts
*Use an Odd Object as your DB/KB/Barbell.
**If not sure of 1000m, Run a total of 5:00.  2:30 out and 2:30 back.