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Monday Home/Virtual WOD 06.01.2020

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**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 @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 793 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780


Warm-up Drills
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

“The Chief”
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.

Substitutions:
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.

Samy Daghir

3 thoughts on “Monday Home/Virtual WOD 06.01.2020”

  1. The Chief: 3+2/3+1/3/3/3+1 rx…..on 2.12 I didn’t get 3 rounds for a single interval, yay pushup improvement.

    Reply

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