• goapnation

Wednesday 7.1.20 (At Home Workout)




Wednesday Zoom Class Link:

https://us02web.zoom.us/j/88054058290?pwd=U00yMElLK0k0Z2E3RWVHNWsvcXJTdz09


Meeting ID: 880 5405 8290

Password: 725620


Mob:

3 rounds

Low PU/Kneeling Low PU Hold x30s

Alt Rev Lunge/Supp Lunge x30s

Squat Thrust 30s


3 rounds (PVC/Broomstick/DB/KB)

3 Shrugs, 3 High Pulls, 3 Hang Power Cleans, 3 Front Squats


Skill:

BB

Odd: x 3 Front/Back Squat

Even: 45s Plank

DB OR BW

EMOM x 10

Odd: 8e Weighted/BW Split Squats

Even: 30-45 s plank


WOD: For Time (12m CAP)

21-15-9


BB/DB/KB Hang Clean & Jerk/Burpees/Squat Thrust/Mod Burpee

Ring Dips/Chair Dips/HRPU

Box Jump Overs/Box Step-Overs


Modifications

  1. BB Clean & Jerk - KB/DB C&J - Burp - Squat Thrust - Mod Burpee

  2. Ring Dips - Chair Dips - HRPU - Inc PU

  3. BJO - BSO

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