LAST DAY FOR “BATTLE” – Friday 11 September 2020 (0630 Virtual Class)

This is the LAST DAY to sign up for “Battle in the Backyard”!  We are going to be strict about this deadline because of covid restrictions, so you have until end of day TODAY to confirm your spot HERE!  Don’t wait!

Click here for the link to the 0630 virtual class.  Below are your WOD options:

Warm-Up:
3-5 mins of jogging, biking, or rowing followed by…
3 rounds, not for time, of:
7 hip & back extensions
7 deadlifts, empty barbell
7 hang power cleans, empty barbell
7 front squats, empty barbell
7 glute bridges, empty barbell

RX:
Power Clean 3-3-3-3, using heaviest weight per set
Front Squat 2-2-2-2, using heaviest weight per set
Squat Clean 1-1-1-1, using heaviest weight per set

Scaled:
Power Clean 3-3-3, using heaviest weight per set
Front Squat 2-2-2, using heaviest weight per set
Power Clean + Front Squat 1-1-1, using heaviest weight per set

Limited Equipment:
For quality:
75 Dumbbell Squat Cleans, 50/35 lbs

At Home:
5 rounds, each round for time, of:
50 Air Squats

Additional Work:
Option 1:  Low Ring Muscle-ups 1×15
Use as little legs as possible.

Option 2:  40 L Pistols, 40 R Pistols (for quality)

Leave a Reply