WOD

Today’s At Home Workout

Strength

• 3 Rounds for QUALITY
  8R/8L Bent Over DB Row w/ :3 Negative
  8 Strict Pull Ups w/ :3 Negative
  16 Alternating Single Leg V Ups

Conditioning

• 2 Rounds For Time:
  • 400m Run
    50 Squats
    25 Burpees

Today’s At Home Workout

Conditioning

• AMRAP20

  3 Rounds:
  75 Double Unders
  100′ Farmers Carry
  15 Deadlifts

  2 Rounds:
  75 Double Unders
  100′ Farmers Carry
  15 Toes to Bar

  In any remaining time, max distance Row/Run/Ski/Bike

Today’s At Home Workout

Weightlifting

• EMOM8: 1 Snatch Pull + 1 Power Snatch

Conditioning

• 2:00 on/2:00 off x6

  Odd Rounds:
  200m Run
  Max Devil Press in Remaining time

  Even Rounds:
  20 Burpees over DB
  Max DB Lunges in Remaining time

Today’s At Home Workout

• For Time:
  • “GUNNY”
    • 1 Mile Run
    • 50 Push Ups
    • 50 Sit Ups
    • 1 Mile Run
    • 50 Push Ups
    • 50 Sit Ups
    • 1 Mile Run

Today’s At Home Workout

Flex Friday

• 3 Rounds:
  • 30 Curls
    30 Strict Presses
    30 Lateral Raises
    30 Hammer Curls
    30 Upright Rows
    30 Push Presses
    30 Curls
    1 minute Rest

Today’s At Home Workout

Strength

• 3-5 Rounds:
  • 8 Deadlifts w/ :3 Negative (no more than 60%)
    1:00 Single Leg Glute Bridge Hold each leg

Conditioning

• Every 4:00 for 4 Rounds
  • 200m Run/Row/Ski (400m Bike)
    20 Abmat Sit Ups
    20 DB Lunges

Today’s At Home Workout

• “Havana”
  • AMRAP in 25 minutes
    • 150 Double-Unders
    • 50 Push-Ups
    • 15 Power Cleans (185/125 lb)

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

Marchini is survived by numerous friends and family members.

Today’s At Home Workout 

Strength

• 4 Rounds:
  • 8R/8L Half Kneeling Press
    9 Strict Pull Ups
    10 Hollow Body Rocks + :10 Hold

Conditioning

• 4 Rounds For Time:
  • 400m Run/Row/Ski (1000m Bike)
    21 Bench/Floor Press
    12 Toes to Bar

Today’s At Home Workout

Conditioning

• “Quarantined Kalsu”
  • 100 Single Arm DB Thrusters For Time
    *Every Minute on the Minute, perform 5 Devils Presses

Today’s At Home PUMP

• AMRAP3:
  • 15 Bent Over DB Rows
    10 Push-Ups

    Rest 1:00

    AMRAP3:
    10 Bent Over DB Rows
    10 Push-Ups

    Rest 1:00

    AMRAP3:
    5 Bent Over DB Rows
    10 Push-Ups

    Rest 1:00

    Then, AMRAP in 3 minutes:
    Dumbbell Rows