Saturday, 25 July 2020 – No Classes

Hi guys!  No classes today, but below are your WOD options:

Warm-Up:
2 mins of jogging, biking, or rowing followed by…
3 rounds, not for time, of:
25 jumping jacks
10 pvc pass throughs
10 air squats
5-10 push-ups
8 stiff legged deadlifts, empty barbell
8 glute bridges (no weight or empty barbell)
10-20 sec handstand hold against wall
6 shoulder taps (3 per side)
7 hip & back extensions

*If no GHD, then perform hip extensions with a band or do good mornings.
*Ensure you are fully warmed-up before beginning the workout.

RX:
For time:
15 Deadlifts, 275/185 lbs
Handstand Walk, 15 m
12 Deadlifts, 275/185 lbs
Handstand Walk, 12 m
9 Deadlifts, 275/185 lbs
Handstand Walk, 9 m

Super Fitness Robot time:  3:45 or less.
More Likely time:  6:00 or less.
(Consider scaling if this seems unrealistic.)

Scaled:
For time:
15 Deadlifts, 225/155 lbs
30 Shoulder Taps
12 Deadlifts, 225/155 lbs
24 Shoulder Taps
9 Deadlifts, 225/155 lbs
18 Shoulder Taps

Limited Equipment:
3 rounds for time of:
33 Dumbbell Deadlifts, 50/35 lbs
Handstand Walk, 12 m

At Home:
3 rounds for time of:
15 Broad Jumps
Handstand Walk, 12 m

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

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