HOMEWORK!

Enjoy the 4th of July week and don't forget to do your homework! Post all homework times to comments.

WOD 1~

AMRP20

5 Push ups

10 Squats

15 Sit ups

Finisher Challenge (Optional)- Isometric walk squat hold--- sit against a wall without using your hands for support. Hold for as long as possible. If you are really ready for a challenge, do this 2 or 3 times and try to maintain your original time.

WOD 2~

Run 800m

75 Double Unders or 225 single skips

Run 400m

50 Double Unders or 150 single skips

Run 200m

25 Double Unders or 75 single skips

Finisher Challenge (Optional)- Plank hold for 1 minute - 3times

WOD 3~

100m sprint

20 Goblet squats -hold DB at your chest and squat (like a front squat w/ a db)

30 push ups w/ one hand on the db (alternate at 15 so that each hand is elevated for 15 reps)

40 DB swings (same set up as KB swing)

50 weighted sit ups with DB at your chest

100m sprint

***Pick one DB to use through all the movements. It should be a challenging weight.

Finisher Challenge (Optional)- Roll on your Lacrosse ball!