12 min AMRAP

Start with a 1500m row, then with the remaining time

AMRAP
9 HSPU
6 lunges
3 Snatch 165/105

At Home Zoom Option offered at 6:00AM and Noon

https://us02web.zoom.us/j/87879833167

6 minutes on 2 minutes off x 4 rounds -

AMRAP -

84 squats,

42 Lunges,

21 V-Ups,

15 Burpees.

Pick up where you left off.

60 DU,
40 feet of handwalking,
6 MU rest 1 minutes x 5

At Home Zoom Option offered at 6:00AM and Noon

https://us02web.zoom.us/j/87879833167

Part A: 75 seconds on 45 off seconds off X 6 rounds
50 Toe Taps
AMRAP DB Snatch 50/35

Rest 5 minutes

Part B: 75 seconds on 45 sec off x 6
25 Box Jump Overs
AMRAP Single Arm Devil Press (50/35)

Part A: 5 cycles of 1:45 minutes on 1 minute OFF -
Run 200m, 15 C2B, AMRAP Full clean 225lbs/155lbs.
Rest 5 minutes -
Part B:
5 cycles of 1:45 minutes on 1 minute OFF
Run 200m, 15 T2B AMRAP Bar Hop Burpees

At Home Zoom Option offered at 6:00AM and Noon

https://us02web.zoom.us/j/87879833167

Zoom WOD:

• 50 Box Jumps and step down (24/20 in)

• 50 Jumping Jacks

• 50 Kettlebell Swings (24/16)

• 50 Lunge Steps

• 50 laying bicycles

• 50 Push Presses (45/35 lb)

• 50 Back Extensions

• 50 Thrusters

• 50 Burpees

• 50 Double-Unders

1600m row

320 DU

1600m run

5 RFT

7 T2Bs

14 Hang cleans 135/95

21 Box Jump Overs 24"/20"

On the 7 minutes complete

A: 400m run + 4 rounds of C2B Cindy

B: 400m run + 40 DB 50/35 snatch

C: 400m run + 20 BM

Score is total rest accumulated across all sections

At Home Zoom Option offered at 6:00AM and Noon

https://us02web.zoom.us/j/86784364825

Part A:6 DB snatch 8 DB single arm press10 DB single arm thrusters

12 MIN AMRAP

Part B:15 minutes of static Holds

A: Deadlifts 3x5 at 65% and 3x5 at 70%

B: One arm DB rows 3x12

C: DB chest flies and chest press 3x12

D: DB bicep curls 3x12

E: At your 2km pace +4

Row 1000m rest 1 minute x 2

At Home Zoom Option offered at 6:00AM and Noon

https://us02web.zoom.us/j/86784364825

4 minutes on 90 seconds off x 6 rounds

50 criss cross, 25 OH DB lunge, 15 cleans, AMRAP Single arm Devil Press

21 HSPU, 21 front squats 135/95, 21 T2Bs

15 HSPU, 15 front squats, 15 T2Bs,

9 HSPU, 9 Front squats 9 T2Bs

Rest 5 minutes

800m run
Time ends after the WOD the run is bonus!

At Home Zoom Option offered at 6:00AM and Noon

https://us02web.zoom.us/j/86784364825

Part A:

60 seconds on 30 seconds off X 8 rounds of 60 DU on the rower AMRAP burpees

then rest 5 minutes then

Part B: 12 Minute AMRAP - of 5 push jerks + 1 round of 15 squats, 10 sit-ups, 5 push ups.

Score Part A and B separately

(400m run, 20 BJ overs at 20/24, 10 DB hang squat clean 50/35), X 2 rounds then rest 2 minutes and repeat

At Home Zoom Option offered at 6:00AM and Noon

https://us02web.zoom.us/j/86784364825

4 rounds of 90 seconds on 45 seconds off complete:

30 criss cross, 40 shoulder taps, with remaining time

AMRAP single arm DB hang snatch(switch arm every 5 reps).

Rest 4 minutes and repeat the whole cycle

5 rounds of 90 seconds on 1 min Off:

12 power cleans at 155/105, 60 DU, AMRAP Burpees over the bar

After a set 5 minute set rest

5 rounds of 90 seconds on 1 min off

30 WB, AMRAP T2BS

At Home Zoom Option offered at 6:00AM and Noon

https://us02web.zoom.us/j/86784364825

2 rounds fort time of:
120 squats, 90 lunges, 60 Sit-ups, 15 Man Makers

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50/35-lb. dumbbells

For time

18-12-6 of

Snatch 115/85

Burpee Box Jump Over 24/20

Rest 5 minutes

Run 1 mile

Complete the following and break up as needed

120/100 cal row

120 WB

240 DU

At Home Zoom Option offered at 6:00AM and Noon

https://us02web.zoom.us/j/86507755479

4 minutes on 2 minutes off x 5

AMRAP and pick up where you left off

48 Toe taps/DU

24 Odd object snatch

12 Single Arm Devil Press

200m run

21 KBS 24/16kgs

15 burpees

9 HSPU
rest 1 minute

x 5 rounds

At Home Zoom Option offered at 6:00AM and Noon

https://us02web.zoom.us/j/89426042967

For time:

20 rounds of

8 criss-cross (reach with one or both hands)

8 lunges

8 lifting alternate hand and foot while holding a plank

On the two minutes at increasing loads-

1 full clean + 1 squat + 1 jerk

At Home Zoom Option offered at 6:00AM and Noon

https://us02web.zoom.us/j/89426042967

21-15-9 of

Burpees followed by 75 Toe Taps or DU after each set

Rest 5 minutes

21-15-9

Odd Object DL and squat Jumps

Rest 5 Minutes

21-15-9

Skater hops and Odd object hang clean and jerk

8 minutes on 2minutes off, 6 minutes on 2 minutes off, 4 minute on 2minutes, finish with 2 minutes on.

Always pick up where you left off. AMRAP the following -

10 clean and jerks at 165/105lbs + 5 rounds of Cindy.

At Home Zoom Option offered at 6:00AM and Noon

https://us02web.zoom.us/j/89426042967

15 MIN AMRAP Ladder

1,1,2,2,3,3

Box jump or step up

Single Arm odd object thruster

1:20 min on 60 seconds off - X 16 rounds -
Odd rounds

200m run/ski/or 300m/200m row
AMRAP WBs

Even rounds -

20 DB snatch 50/35 AMRAP T2Bs

At Home Zoom Option offered at 6:00AM and Noon

https://us02web.zoom.us/j/89426042967

4 minutes on 2 minutes off x 5

AMRAP and pick up where you left off

48 Toe taps/DU

24 Odd object snatch

12 Single Arm Devil Press

Happy Easter - gym is closed - see you all tomorrow

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots,

Enjoy the great Canadian outdoors - gym is closed