Monday 20 July 2020 – 0630 Virtual Class

Hi guys – apologies for the technical difficulties with this morning’s 0630 virtual class. Thanks to Jess for stepping up as always!  Click here for the link to the 1700 virtual class.  Below are your WOD options:

Warm-Up:
Not for time:
50 double unders
5 hip & back extensions
1x Burgener warm-up with empty barbell, 45/35 lbs
50 double unders
5 hip & back extensions
1x Burgener warm-up with empty barbell, 45/35 lbs
50 double unders
5 hip & back extensions

RX:  ISABEL
For time:
30 Full Squat Snatches, 135/95 lbs

Super Fitness Robot time:  5:00 or less.
More Likely time:  10:00 or less.
(Consider scaling if this seems unrealistic.)

Scaled:
For time:
30 Power Snatch + Overhead Squat, 95/65 lbs

Limited Equipment:
3 rounds for time of:
30 Single Arm Dumbbell Power Snatches, 50/35 lbs
15 Dumbbell Squats, 50/35 lbs

At Home:
3 rounds for time of:
Wall Handstand Hold, 1 min
50 Air Squats

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

Leave a Reply