Friday 2 October 2020 – 0630 Virtual Class

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

Warm-Up:
2 rounds, not for time, of:
50 single unders
10 squats (squat therapy style)
10 pass throughs with pvc pipe
10 T2Bs, knees-to-elbows, GHD, or AbMat sit-ups
10 bent over rows, empty barbell
7 inch worm push-ups
7 hip & back extensions
5 OHS, empty barbell (3 secs descending + 3 secs up

RX:
3 intervals, each interval for time, of:
10 Overhead Squats, 65% 1RM
10 Ring Dips
Row, 500 m

Rest 5 mins between each interval.

OR complete the RX’d partner option:
3 rounds for time of:
Partner A:
10 Overhead Squats, 65% 1RM
10 Ring Dips
Row, 500 m
Partner B:
10 Overhead Squats, 65% 1RM
10 Ring Dips
Row, 500 m

Scaled:
3 intervals, each interval for time, of:
10 Front Squats, 65% 1RM
10 Bar Dips (or bench/box dips or push-ups)
Row, 500 m

Rest 5 mins between each interval.

OR complete the Scaled partner option:
3 rounds for time of:
Partner A:
10 Front Squats, 65% 1RM
10 Bar Dips
Row, 500 m
Partner B:
10 Front Squats, 65% 1RM
10 Bar Dips
Row, 500 m

Limited Equipment:
3 intervals, each interval for time, of:
Dumbbell L Arm Front Rack + R Arm Overhead Lunge, 50/35 lbs, 5 m
Dumbbell R Arm Front Rack + L Arm Overhead Lunge, 50/35 lbs, 5 m
10 Ring Dips
Run, 400 m

Rest 5 mins between each interval.

OR complete the Limited Equipment partner option:
3 rounds for time of:
Partner A:
Dumbbell L Arm Front Rack + R Arm Overhead Lunge, 50/35 lbs, 5 m
Dumbbell R Arm Front Rack + L Arm Overhead Lunge, 50/35 lbs, 5 m
10 Ring Dips
Run, 400 m
Partner B:
Dumbbell L Arm Front Rack + R Arm Overhead Lunge, 50/35 lbs, 5 m
Dumbbell R Arm Front Rack + L Arm Overhead Lunge, 50/35 lbs, 5 m
10 Ring Dips
Run, 400 m

At Home:
3 rounds, each round for time, of:
Handstand Walk, 10 m
30 Air Squats
Run, 400 m

Rest 5 mins between each round.

Additional Work:
Part 1 – Option A:  Shoulder Press – 12-12-12

Part 1 – Option B:  Handstand Descent Practice (for quality)

Part 1 – Option C:  Sotts Press – 8-8-8-8

Part 2:  Dumbbell Front Rack Walking Lunge – 1-1-1

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