Monday 22 June 2020 – 0630 and 1700 Virtual Classes

Hi guys!  Hope your enjoyed your weekend – now it’s back to work! Below are your links to the 0630 and 1700 virtual classes.

0630 Virtual Class
1700 Virtual Class

And here are your WOD options:

Warm-Up:
2 rounds, not for time, of:
50 double unders
10 hip & back extensions
1x Burgener warm-up with empty barbell, 45/35 lbs
7 low ring muscle-ups or ring rows (LOTS of leg assist)

RX:  Amanda
9-7-5 reps, for time of:
Muscle-up
Squat Snatch, 135/95 lbs
Compare to 03.21.2020.

Super Fitness Robot time:  5:55 or less (men) / 7:03 or less (women)
More Likely time:  9:32 or less (men) / 11:34 or less (women)
(Consider scaling if this seems unrealistic.)

Scaled:
9-7-5 reps, for time of:
Low Ring Muscle-up
Power Snatch + Overhead Squat, 95/65 lbs
Compare to 03.21.2020.

Limited Equipment:
For time:
9 Low Ring Muscle-ups
27 Dumbbell Power Snatches, 50/35 lbs
27 Burpees
7 Low Ring Muscle-ups
21 Dumbbell Power Snatches, 50/35 lbs
21 Burpees
5 Low Ring Muscle-ups
15 Dumbbell Power Snatches, 50/35 lbs
15 Burpees

At Home:
4 rounds of:
max rep Jumping Air Squats, 1 min
Rest 1 min
Handstand Hold, 30 secs
Rest 30 secs

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.
Glute Stretch:  Hold 1-2 mins per side.
Lacrosse Ball Trap Stretch:  1-2 mins per side.

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