Saturday 3 October 2020 – No Classes

Hi guys! No classes today, but below are your WOD options:

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

RX:
Clean & Jerk 2-2-2-2-2-2-2
***3 sec pause at the bottom of the jerk.

Use the heaviest weight you can for each set.
Rest as needed between sets.

Scaled:
Power Clean & Push Press 2-2-2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Limited Equipment:
Dumbbell Single Stiff Legged Deadlift 12-12-12, using heaviest weight per set
Single Arm Dumbbell Row 10-10-10, using heaviest weight per set
Bulgarian Split Squat 12-12-12, using heaviest weight per set
Dumbbell Power Clean & Jerk 1×40, using heaviest weight for the set

At Home:
5 rounds for max reps of:
L Single Stiff Legged Deadlift, 1 min
R Single Stiff Legged Deadlift, 1 min
L Bulgarian Split Squat, 30 secs
R Bulgarian Split Squat, 30 secs
Plank Hold, 30 secs

Additional Work:
Part 1 – AMReps 2 mins: AbMat Sit-ups

Part 2 – Pause Clean Deadlift : 5-5-5-5

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