Friday 24 July 2020 – 0630 Virtual Class

Hi guys!  Click here for your link to the 0630 virtual class.  Below are your WOD options – happy weekend!

Warm-Up:
2 rounds, not for time, of:
2 mins of jogging, biking or rowing (increase pace each min)
10 squats (squat therapy style)
10 hollow rocks or sit-ups
5-7 ring rows or pull-ups
1x Burgener warm-up with empty barbell, 45/35 lbs

RX:
3 intervals, each interval for time, of:
Dumbbell Farmers Carry, 50/35 lbs, 50 m
25 GHD Sit-ups
15 Dumbbell Thrusters, 50/35 lbs
15 Pull-ups

Rest 3 mins between each interval.

May also use a barbell, 95/65 lbs.

Super Fitness Robot time:  2:30 or less per interval.
More Likely time:  3:30 or less per interval.
(Consider scaling if this seems unrealistic.)

Scaled:
3 intervals, each interval for time, of:
Dumbbell Farmers Carry, 35/25 lbs, 50 m
25 AbMat Sit-ups
15 Dumbbell Thrusters, 35/25 lbs
15 Ring Rows

Rest 3 mins between each interval

Limited Equipment:
3 intervals, each interval for time, of:
Dumbbell Farmers Carry, 50/35 lbs, 50 m
25 Sit-ups
15 Dumbbell Thrusters, 50/35 lbs
15 Pull-ups

Rest 3 mins between each interval.

At Home:
3 rounds for time of:
50 Air Squats
50 Sit-ups
25 Push-ups

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

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