Happiness is not something ready made. It comes from your own actions.
― Dalai Lama XIV

6pm 3.29.21

Warm Up:

 1 Minute

Easy Row
Box Step-ups
Slow Air Squats to Medicine Ball

1 Minute

Faster Row
Low Pausing Box Jumps (Step Down)
Medicine Ball Thrusters

*Complete 3-5 reps to find weight/height for workout then complete a practice round with WOD weight:  5 cal row, 5 box jumps, 5 wall balls


5 Rounds For Time:

  • 30/24 Calorie Row
    30 Wallballs
    30 Box Jumps
  • 30 Ab Mat Sit-ups

Low Cardio option:

5 Rounds For Time:

  • 30 Single Dumbbell Goblet Squats
    30 Single Dumbbell Floor Press (15 Each Side)
    30 Single Dumbbell Reverse Lunges (15 Each Side)
  • 30 Ab Mat Sit-Ups

WOD Notes:

Time Domain 30-35 mins.  Aim for a steady pace throughout and select weights accordingly. Sub 400 m run for row and med-ball or odd object squat cleans for wall balls.

Box Jump Subs:

  • Lateral Hops Over an Object
  • Line Hops
  • Box Step-ups
  • Double/Single Unders (2 mins)
  • Reverse Lunges

Cool Down:

Pigeon on Box: 45 seconds per side

Child’s Pose on Box: 1 Minute


Calf Stretch on Post: 45 Seconds Each Side


60 seconds belly breathing, lying on back, knees hugged to chest

Closing out March this week.  Nice work holding strong in the gym this month all. High five!