Wednesday 29 July 2020 – 1700 Virtual Class

Hi guys!  Click here for the link to Wednesday’s 1700 virtual class.

Below are your WOD options:

Warm-Up:
2 rounds, not for time, of:
2 mins of rowing, biking, or jogging
10 hip & back extensions
1x Burgener warm-up with empty barbell, 45/35 lbs
1 Turkish get-up, R-arm
1 Turkish get-up, L-arm
5-7 low ring muscle-ups (lots of leg, this is a warm-up)

RX:
4 rounds for time of:
10 Clean & Jerks, 115/75 lbs
5 Ring Muscle-ups

Super Fitness Robot time:  6:00 or less.
More Likely time:  10:00 or less.
(Consider scaling if this seems unrealistic.)

Scaled:
4 rounds for time of:
10 Clean & Jerks, 75/55 lbs
7 Chest-to-bar Pull-ups (or pull-ups or ring rows)

Limited Equipment:
4 rounds for time of:
10 Dumbbell Clean & Jerks, 50/35 lbs
5 Low Ring Muscle-ups

At Home:
4 rounds for time of:
10 Inchworms
10 Broad Jumps
Plank Hold, 45 secs
Wall Handstand Hold, 20 secs

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.

Straddle Stretch:  Hold 1-2 mins.
Chest & Pec Stretch (hands behind):  Hold 1-2 mins.

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