Friday 26 June 2020 – 0630 Virtual Class

Hi guys!  Welcome back after yesterday’s rest day.  Here is the link to Friday morning’s virtual class:

0630 Virtual Class Link

And below are your WOD options.

Warm-Up:
2 rounds, not for time, of:
2 mins of rowing, biking, or jogging
15 Russian kettlebell swings, light
7-10 sit-ups or hanging knee raises
7-10 push-ups or knee push-ups
1x Burgener warm-up with empty barbell, 45/35#

RX:
9 rounds for time of:
8 Hang Power Cleans, 95/65#
7 Toes-to-bars
6 Ring Dips

Super Fitness Robot time:  24:00 or less as a 2 person team.
More Likely time:  16:00 or less as a 2 person team.
(Consider scaling if this seems unrealistic.)

Scaled:
5 rounds for time of:
8 Hang Power Cleans, 65/45 lbs
7 Hanging Knee Raises (or sit-ups)
6 Bench Dips (or box dips or push-ups)

Limited Equipment:
9 rounds for time of:
7 Dumbbell Hang Power Cleans, 50/35 lbs
7 Toes-to-bars
6 Ring Dips

At Home:
9 rounds for time of:
9 Hollow Rocks
5 Tempo Push-ups (5 secs down, 5 secs up)

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

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