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28
Apr

“BURPEE DT”

MISSION READY MINDSET – #MissionReady
“In a room full of people with the same dream the same amount of talent and the same drive as you, your mindset will set you apart.” – Manu Bennett

5 ROUNDS FOR TIME:
12 Deadlift
9 Hang Power Cleans
6 Lateral Burpee Over Object

EQUIPMENT MODIFIERS:
– Dumbbell (35/20lb)
– Ketttlebell (24kg or less)
– Barbell (95/65lb)

WOD BRIEF, GENERAL WARM-UP & MOVEMENT MODIFIERS:
(Link provided for members only, see WODIFY for details)

27
Apr

“SMOKE HAMMER”

MISSION READY MINDSET#MissionReady
“The more fundamentally broken you become to your core, the greater the growth and metamorphosis.” – Tyler Grey, Army Ranger/Sniper

FOR TIME:
100 Double-Unders
75 Butterfly Sit-Ups
50 Lungesters
75 Butterfly Sit-Ups
100 Double-Unders

LOADING:
Dumbbells 35/20lb

DUB SUBS:
– 200 Single Unders or Single Rebounds

WOD BRIEF, GENERAL WARM-UP & MOVEMENT MODIFIERS:
(Link provided for members only, see WODIFY for details)

16
Apr

WHY DOUG

AMRAP x 15 MIN
3-6-9-12-15-18-21
Hang Squat Clean
Handstand Push-Ups

*If you get to the round of 21 reps with time remaining in the 15 minutes, start over at 3 reps and KEEP GOING!

EQUIPMENT MODIFIERS:
– No equipment
– Dumbbell (35/20lb)
– Kettlebell (24kg or less)
– Barbell (95/65lb)

NO EQUIPMENT:
AMRAP x 15 MIN
3-6-9-12-15-18-21
Power Squats
Handstand Push-Ups
*If you get to the round of 21 reps with time remaining in the 15 minutes, start over at 3 reps and KEEP GOING!

WOD BRIEF, GENERAL WARM-UP & MOVEMENT MODIFIERS:
(Link provided for members only, see WODIFY for details)

14
Apr

BAD COMPANY

BOX BRIEF
Understanding that we all have different equipment options available at home, we’ve programmed THREE equipment modifiers! Today’s mission is to finish the 6 rounds of “BAD COMPANY” in 13 minutes or less with a 15 minute time cap.

ALPHA: 6 ROUNDS
12 Dumbbell Deadlifts
10 Alternating Front Rack Lunges
8 Dumbbell Push Press
(Loading = 35lb or less)

SINGLE DUMBBELL VARIATION:
6 ROUNDS
12 Dumbbell Deadlifts
10 Alternating Goblet Lunges
8/8 ea. Single Arm Dumbbell Push Press

BRAVO: 6 ROUNDS
12 Kettlebell Deadlifts
10 Alternating Goblet Lunges
8/8 ea. Single-Arm Kettlebell Push Presses
(Loading 24kg or less)

CHARLIE: 6 ROUNDS
12 Barbell Deadlifts (65/45lb)
10 Alternating Front Rack Lunges (65/45lb)
8 Barbell Push Press (65/45lb)
(*Mission = 8 minutes or less)

WOD BRIEF, GENERAL WARM-UP & MOVEMENT MODIFIERS:
(Preview only. Join to receive full access to daily coach-led Zoom workouts, YouTube movement videos and WODIFY)

13
Apr

#SupportYourLocalBox WOD2

For both movements, choose a modification that allows you to execute the range of motion that meets your skill level for the duration of the workout. Your score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.

RX For Time:
100 Double-unders
21 Burpees
75 Double-unders
15 Burpees
50 Double-unders
9 Burpees
*Time cap: 15 minutes


SCALED For Time:
50 Jumping Jacks
15 Burpees
35 Jumping Jacks
12 Burpees
20 Jumping Jacks
9 Burpees
*Time cap: 15 minutes

WOD BRIEF, GENERAL WARM-UP & MOVEMENT MODIFIERS:
(Preview only. Join to receive full access to daily coach-led Zoom workouts, YouTube movement videos and WODIFY)

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