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.