homelymatt

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March 2020

WOD for Monday, Mar 30, 2020

30032020

4 Round:
10 Tuck-Up
20 Rolling Burpees
30 Air Squat
40 OH Alt Lunges
1 min Hollow scissor Kick

120 sec rest b/t round

Round 1 time cap 4:00
Round 2 time cap: 5:00
Round 3 time cap: 6:00
Round 4 time cap: 7:00

Every Round starts from the top

Post Total reps

30032020 Daily Challenge

10’ skill on Half Piroette wall assisted

WOD for Friday, Mar 27, 2020

27032020 A

3 sets for quality:
6 Negative ASAP Pushup
10 Towel Row
30-40” iso Biceps contraction

90 sec rest

27032020 B

3 sets for quality:
10 Negative ASAP Australian Pullup
20 Chair Dip
40 Tactical Lunge

90 sec rest

27032020 Daily Challenge

Extended Plank build up

Look for ur best effort.

Every step 30” Work : 90” rest

Procede slowly

WOD for Thursday, Mar 26, 2020

26032020

For time, with 90” rest b/t rounds

R1: 20 Burpees
R2: 20 Burpees, 30 Air Squat
R3: 20 Burpees, 30 Air Squat, 40 Sit-up
R4: 20 Burpees, 30 Air Squat, 40 Sit-up, 60 mountain Climbers
R5: 20 Burpees, 30 Air Squat, 40 Sit-up, 60 mountain Climbers, 120 Double Unders

Post total time

26032020 Daily Challenge

5 sets of:
20/30” Elevated Tuck Hold

60/90” rest

WOD for Wednesday, Mar 25, 2020

25032020

2 round For time:
20 DB Hang Power Clean (2 handed)
20 Side to Side Rotation Kick-out
40 DB Hang Squat Clean (2 handed)
20 Side to Side Rotation Kick-out

3 min rest

25032020 Daily Challenge

Accumulate 3 min:
Wall-sit

Every stop: 5+5 one-leg Glute Bridge

Post total time

WOD for Tuesday, Mar 24, 2020

24032020

6 set For time
10 Stick V-Up
5 Alligator Roll
1 box Around the World
10 alt shoulder tap

90 sec rest

Post total time

24032020 Daily Challenge

Emom 8min
Odd: wall facing HS flutter kicks
Even: rest

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