Wednesday 22 July 2020 – 1700 Virtual Class

Hi guys!  Click here for the link to Wednesday’s 1700 virtual class.  And here are your WOD options:

Warm-Up:
3 rounds, not for time, of:
45 secs of jumping jacks
7 shoulder pass throughs – pvc pipe
10 sit-ups
7 ring rows
2 Turkish get-up, R-arm
2 Turkish get-up, L-arm

RX:
5 rounds for time of:
50 Double Unders
15 Push Press, 75/55 lbs
10 Toes-to-bars

Compare to 10.19.2019.

Super Fitness Robot time:  9:30 or less.
More Likely time:  14:00 or less.
(Consider scaling if this seems unrealistic.)

Scaled:
5 rounds for time of:
50 Single Unders
15 Push Press, 65/45 lbs
10 V-ups

Limited Equipment:
5 rounds for time of:
50 Double Unders
11 Dumbbell Push Press, 50/35 lbs
10 Toes-to-bars

At Home:
5 rounds for time of:
50 Jumping Jacks
10 Handstand Push-ups (or 15 push-ups)
10 V-ups

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

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