Wednesday 1 July 2020 – 1700 Virtual Class

Happy July guys!  Here is your link to the 1700 virtual class:

1700 Virtual Class Link

And below are your WOD options.

Warm-Up:
Not for time:
35 jumping jacks
1x Burgener warm-up with empty barbell, 45/35 lbs
10 air squats
7 push-ups or knee push-ups
7 hollow rocks
35 jumping jacks
1x Burgener warm-up with empty barbell, 45/35 lbs
10 air squats
7 push-ups or knee push-ups
7 hollow rocks
35 jumping jacks

RX:  TABATA THIS!
Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work / 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
If no rower, then bike. If no bike, then see the Limited Equipment option.

Super Fitness Robot score:  Lowest number in any interval being 9 reps.
More Likely score:  Lowest number in any interval being 5 reps.
(Consider scaling if this seems unrealistic.)

Scaled:
Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Ring Row
Rest 1 min
Tabata Knee Push-up
Rest 1 min
Tabata AbMat Sit-up

Limited Equipment:
Tabata Burpee
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up

At Home:
Tabata Burpee
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up

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

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