Monday 29 June 2020 – 0630 and 1700 Virtual Classes

Hi guys!  Below are your links to the 0630 and 1700 virtual classes.

0630 Virtual Class Link
1700 Virtual Class Link

And here are your WOD options:

Warm-Up:
Not for time:
1 min of rowing, biking, or jogging
7 hip & back extensions
7 jumping air squats
3 inch-worms
1x Burgener warm-up with empty barbell, 45/35 lbs
1 min of rowing, biking, or jogging
7 hip & back extensions
7 jumping air squats
3 inch-worms
1x Burgener warm-up with empty barbell, 45/35 lbs
1 min of rowing, biking, or jogging
7 hip & back extensions
7 jumping air squats
3 inch-worms

RX:
5 rounds for time of:
15 Kettlebell Swings, 70/53 lbs
15 Burpees

Compare to 12.03.2019.
Courtesy of Chris Spealler.

Super Fitness Robot time:  8:30 or less as an individual.
More Likely time:  11:00 or less as an individual.
(Consider scaling if this seems unrealistic.)

Scaled:
5 rounds for time of:
10 Russian Kettlebell Swings, 53/35 lbs
10 Burpees

Limited Equipment:
5 rounds for time of:
15 Dumbbell Swings, 50/35 lbs
15 Burpees

At Home:
As many reps as possible in 7 mins of:
Burpees

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.
Foam Roller (back, etc.)
Pec Stretch (laying on side):  1-2 mins per side.
Wall Shoulder Stretch:  Hold 1-2 mins.

Leave a Reply