Friday 1 May 2020 – 1700 Teleclass WOD and Link

Hey guys!  Plan for today’s tele-class:

5 rounds, each round for time, of:
15 L Arm Dumbbell Power Snatches, 50/35 lbs
15 R Arm Dumbbell Power Snatches, 50/35 lbs
15 Dumbbell Squats, 50/35 lbs
Rest 2mins between rounds.

Scale can be a lighter weight (or fewer reps), depending on what you have available. Any object around the house can be used in place of a DB, too.

Amanda is coaching, so you can also count on however much core you want to tolerate afterwards, as well 😉

Join the Zoom meeting at this link at 1700!

https://us02web.zoom.us/j/3193720672
Meeting ID: 319 372 0672

Wed 29 April 2020 1700 Virtual Class Link

Hi guys! Here is the info for the Wed, 29 April’s 1700 virtual class:

Time: Apr 29, 2020 05:00 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://us02web.zoom.us/j/3193720672
Meeting ID: 319 372 0672
One tap mobile
+16468769923,,3193720672# US (New York)
+13017158592,,3193720672# US (Germantown)
Meeting ID: 319 372 0672
Find your local number: https://us02web.zoom.us/u/kcGFn5jfcZ

Wednesday 29 April 2020 – 1700 Virtual Class

Hey Everyone!

Link for the 1700 virtual class will be posted 1 hour before.

Warm-up:
3 rounds, not for time of:
25 jumping jacks
10 sit-ups
5 pull-ups or ring rows
1 Turkish get-up, R-arm
1 Turkish get-up, L-arm

*After the warm-up, start slowly increasing loading until you begin your working set.”

RX:
For time:
60 Push Press, 75/55 lbs
50 Hollow Rocks
40 Ring Rows
40 Push Press, 75/55 lbs
30 Hollow Rocks
20 Ring Rows
*If no barbell available, can use DBs (50/35 lbs)

Scaled:
For time:
40 Push Press, 65/45 lbs
25 AbMat Sit-ups
25 Ring Rows
20 Push Press, 65/45 lbs
15 AbMat Sit-ups
15 Ring Rows
*If no barbell available, can use DBs (35/20 lbs)

At Home:
2 rounds for time of:
40 Sit Ups
25 Handstand Push-ups (as strict as possible)

Cool Down & Stretching:
Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch.

Straddle Stretch – hold 1-2 mins.
Wall Shoulder Stretch – hold 1-2 mins.