Monday 5 October 2020 – 0600 and 1700 Virtual Classes

Hi guys! Click here for the link to the 0600 virtual class, and here for the link to the 1700 class.  Below are your WOD options:

Warm-Up:
3 rounds, not for time, of:
1 min of jogging, biking, or rowing (increase pace each round)
10 walking lunges
7 hip & back extensions
10 wallball shots
2 Turkish get-ups, R-arm (you choose load)
2 Turkish get-ups, L-arm (you choose load)

RX:
For time:
15 DB thrusters, 50/35#
Shuttle sprint, 200m (4x50m)
12 DB thrusters, 50/35#
Shuttle sprint, 200m (4x50m)
9 DB thrusters, 50/35#
Shuttle sprint, 200m (4x50m)

Super Fitness Robot time:  4:00 or less.
More Likely time:  6:30 or less.
(Consider scaling if this seems unrealistic.)

Scaled:
For time:
15 DB thrusters, 35/25#
Shuttle sprint, 200m (4x50m)
12 DB thrusters, 35/25#
Shuttle sprint, 200m (4x50m)
9 DB thrusters, 35/25#
Shuttle sprint, 200m (4x50m)

At Home:
30 jumping air squats
Shuttle sprint, 200m (4x50m)
25 jumping air squats
Shuttle sprint, 200m (4x50m)
20 jumping air squats
Shuttle sprint, 200m (4x50m)

Additional Work:
Bulgarian split squat:  12-12-12

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

Landmine twist:  12-12-12

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

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