Wednesday 24 June 2020 – 1700 Virtual Class

Hi guys!  Below is the link to Wednesday’s virtual class:

1700 Virtual Class

And here are your WOD options:

Warm-Up:
2 rounds, not for time, of:
1 min of jumping jacks or jumping rope
10 squats (squat therapy style)
10 pass throughs with pvc pipe
7 ring rows or pull-ups
5 overhead squats, empty barbell (3 secs descending, 3 secs up)
5 shoulder press or push press, empty barbell

RX:
For time:
21 L Arm Dumbbell Thrusters, 50/35 lbs
21 Chest-to-bar Pull-ups
21 R Arm Dumbbell Thrusters, 50/35 lbs

Rest 3 mins before part 2…

For time:
15 L Arm Dumbbell Thrusters, 50/35 lbs
15 Chest-to-bar Pull-ups
15 R Arm Dumbbell Thrusters, 50/35 lbs

Rest 3 mins before part 3…

For time:
9 L Arm Dumbbell Thrusters, 50/35 lbs
9 Chest-to-bar Pull-ups
9 R Arm Dumbbell Thrusters, 50/35 lbs

If no dumbbells are available then do barbell thrusters, 45/35 lbs.

Super Fitness Robot times:  2:30 or less / 1:40 or less / 1:00 or less
More Likely times:  4:15 or less / 2:45 or less / 1:40 or less
(Consider scaling if this seems unrealistic.)

Scaled:
For time:
15 L Arm Dumbbell Thrusters, 35/25 lbs
15 Pull-ups (or ring rows)
15 R Arm Dumbbell Thrusters, 35/25 lbs

Rest 3 mins before part 2…

For time:
12 L Arm Dumbbell Thrusters, 35/25 lbs
12 Pull-ups (or ring rows)
12 R Arm Dumbbell Thrusters, 35/25 lbs

Rest 3 mins before part 3…

For time:
9 L Arm Dumbbell Thrusters, 35/25 lbs
9 Pull-ups (or ring rows)
9 R Arm Dumbbell Thrusters, 35/25 lbs

At Home:
4 rounds for time of:
45 Empty Hand Thrusters
Plank Hold, 45 secs

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.
Wall Leg Stretch:  Hold 1-2 mins per side.
Chest & Pec Stretch (hands behind):  Hold 1-2 mins.

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