LOCKDOWN WOD For Time: 1km Run 100 Air Squats 100 Sit Ups or tuck crunches 100 Bench Dips (Chair dips) 1km Run Change sit ups to tuck crunches if you prefer Use a ledge/chair in place of a bench

AMRAP in 15 min: 30 weighted step ups (use a box, chair, rock wall, log, step or whatever you have, add weight using the item you use for the ground to overhead listed below) 15 Kickback burpees + 15 Push Ups 30 sec plank hold (on elbows) 30 ground to overhead (if you have a bumper plate, use that, otherwise grab anything that you can use for weight, you can hold with both hands or snatch with one hand) Msg Jane if you need help modifying this WOD.

LOCKDOWN PARK WOD - Don't avoid this, this is good to do. For Time: Run 5km Scaling Options Option 1: Run 3km Option 2: Run 1km, walk 2 min Run 1km, walk 2 min Run 1km Option 3: Run 2km

Open WOD 21.3 and 21.4 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Rest 1 min. 15 front squats 30 chest-to-bar pull-ups 15 thrusters Rest 1 min. 15 front squats 30 bar muscle-ups 15 thrusters 21.4 begins immediately upon completing or reaching the time cap for 21.3. ♀ 65 lb. ♂ 95 lb. Time cap: 15 min. 21.4 Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Time begins immediately following the completion of 21.3. Time cap

Open WOD 21.3 and 21.4 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Rest 1 min. 15 front squats 30 chest-to-bar pull-ups 15 thrusters Rest 1 min. 15 front squats 30 bar muscle-ups 15 thrusters 21.4 begins immediately upon completing or reaching the time cap for 21.3. ♀ 65 lb. ♂ 95 lb. Time cap: 15 min. 21.4 Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Time begins immediately following the completion of 21.3. Time cap

Back Squat 5-5-3-3-3 Sally Up/Sally Down Back Squats 60/42.5kg

AMRAP in 12 min: Run 100m 7 Snatch 50/35kg Run 200m 7 TTB Run 400m 14 Deadlift 50/35kg

Spend 10 min warming up to a heavy triple power clean 10 rounds for time: 3 Cleans 85/60kg 10 Wall Balls 20/14lb 30 Double Unders Tabata Abs Mash Up (alternate between the two for 8 intervals in total) Tuck Crunches Hollow Hold

Press 3-3-3 AMRAP in 5 min 5 Pull Ups 10 Alternating Front Rack Lunges 42.5/30kg 15 Shoulder to overhead 42.5/30kg Rest 2 min AMRAP in 5 min 5 Pull Ups 10 Alternating Front Rack Lunges 50/35kg 15 Shoulder to overhead 50/35kg Rest 2 min AMRAP in 5 min 5 Pull Ups 10 Alternating Front Rack Lunges 60/42.5kg 15 Shoulder to overhead 60/42.5kg

Open 21.2 = Open 17.1 10 dumbbell snatches 22.5/15kg 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs ♀ 35-lb. dumbbell, 20-in. box ♂ 50-lb. dumbbell, 24-in. box Time cap: 20 min.