Monday 3 August 2020 – 0630 and 1700 Virtual Classes

Hi guys, hope you had a good weekend! Here are your links to both virtual classes today:

0630 Virtual Class
1700 Virtual Class

And below are your WOD options.

Warm-Up:
2 rounds, not for time, of:
40 jumping jacks
10 sit-ups
1x Burgener warm-up with empty barbell, 45/35 lbs

RX:
3 rounds for time of:
50 Double Unders
L-Sit, 20 secs

Rest 3 mins

3 rounds for time of:
50 Double Unders
15 Hollow Rocks

Rest 3 mins

3 rounds for time of:
50 Double Unders
10 V-ups

Super Fitness Robot time:  3:30 / 3:40 / 3:10
More Likely time:  5:00 / 5:15 / 4:30
(Consider scaling if this seems unrealistic.)

Scaled:
3 rounds for time of:
50 Single Unders
15 Hanging Knee Raises / AbMat Sit-ups

Rest 3 mins

3 rounds for time of:
50 Single Unders
10 Hollow Rocks

Rest 3 mins

3 rounds for time of:
50 Single Unders
10 AbMat Sit-ups

At Home:
3 rounds for time of:
30 Jumping Jacks
L-Sit, 20 secs

Rest 3 mins

3 rounds for time of:
30 Jumping Jacks
15 Hollow Rocks

Rest 3 mins

3 rounds for time of:
30 Jumping Jacks
10 V-ups

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

Calves & Foam Rolling
Chest & Pec Stretch (hands behind):  Hold 1-2 mins.

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