**WODs Will be posted daily & Zoom schedule remains in place ramping us up to re-opening day this coming Monday, June 8th**
Links for the AM & PM Zoom Training Times
Daily @9am – https://us04web.zoom.us/j/79315338626 –
Meeting ID: 793 1533 8626
Daily @6pm – https://us04web.zoom.us/j/75260363780 –
Meeting ID: 752 6036 3780
I. 400m/500m/2:00 x
Run, Row, or Jump Rope
II. 3 Rounds of
8 x Deadbugs
8 x Snow Angels
10 x Shoulder Taps
III. Mobility & Yoga Poses
Impact/Focus: Technique Review/Warm-up Sets for Power Cleans & Substitute Movemements
Complete as many rounds as possible in 3:00 of
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Notes: Scale load on Power Cleans, rep conversions for scaled movements (ie. incline push-ups, etc.) 1:1 for today’s training. Score each AMRAP individually, begin each three minute working window from the start of a round with three Power Cleans.
This is a Benchmark WOD, log scores for this one.
1. Bumper Ground-to-Overhead = 6 reps @45/25lbs
2. American KB Swings Substitute = 6 reps @24/16kg
3. Dumbbell Snatch = 3 reps Left arm + 3 reps Right arm, alternating @50/35lbs
Use lighter weights or what is available for the same number of reps to compensate for equipment limitations.
Post scores for five AMRAPs to comments.