Tuesday Home/Virtual WOD 04.28.2020

Links for the AM & PM Zoom Training Times

Daily @9am – https://us04web.zoom.us/j/79315338626 –

Meeting ID: 739 1533 8626

Daily @6pm – https://us04web.zoom.us/j/75260363780 –

Meeting ID: 752 6036 3780

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Warm-up Drills
I. Movements & Drills x 2 Rounds
20 x Jumping Jacks
20 seconds x Hollow Rocks
10 x Plank/Handstand Hold Shoulder Taps

II. Dynamics x 2 Rounds
20 x Pike Walk
20 x Tall Duck Walk
10 x Spider Lunge
10 x Scorpions

III. Mobility & ‘Stretches’
Perform band or strap Hammy, Groin, ITB Strtech, Yoga Poses, Couch Stretch at own pace.

Impact/Focus: Task Priority x Pull, Push, L-sit
Complete the following versus a running 15:00 minute clock as quickly as possible. Rest as needed between efforts to ensure this priority. Score and time cap are absolutely secondary to this today.

7 Rounds of 10 reps + 10 reps + :15 seconds respectively

Option 1: Pull-ups, Paralettes, & L-Sit
Strict Pull-ups, Banded/Scaled Pull-ups
Paralette Shoot Thru Drill
L-sit on Paralettes

Option 2: Pull-ups & Rings
Strict Pull-ups, Banded or Scaled Pull-ups
Ring Dips, Banded or Scaled Dips
L-sit on Rings

Option 3: Body Row, Weighted Row (DB,KB), Floor
Body Row or 1-arm Row x 2 for rep adjustments
(10R+10L, etc…)
Push-ups or box/bench dips
V-up static hold @ balance point or Hollow Rocks x 2 for rep adjustment
(20,16,12,8,4 rep rounds)

**Use option 2 for an increased challenge if you crushed option 1 last week.

Notes:
– One rep of the Paralette Shoot Thru Drill = 1 x Push-up + Shoot Thru to dip position + 1 x Dip + Reverse Shoot Thru to plank

Post option selected and scores to comments.

“10.1ish”
Complete as many rounds/reps as possible in 10:00 of (select from the following options based on equipment limitations)

Option 1: Barbell with Weights & Jump Rope
10:00 AMRAP
10 x Barbell Power Snatch (75/55lbs)
30 x Double-unders

Option 2: Barbell with No Weights & Jump Rope
10:00 AMRAP
10 x Barbell HANG Power Snatch (45/35lbs)
30 x Double-unders

Option 3: Kettlebells & Jump Rope
10:00 AMRAP
10 x American KB Swings (@32/24kg)
or
15 x American KB Swings (@24/16kg)
30 x Double-unders

Option 4: Dumbbells & Jump Rope
10:00 AMRAP
7 Left Arm x 1-arm Dumbbell Snatch (50/35lbs)
7 Right Arm x 1-arm Dumbbell Snatch (50/35lbs)
30 x Double-unders

Option 5: Bodyweight Only
10:00 AMRAP
10 x Burpees
30 x Lateral Hops

Option 6: OOOOOOOHHHHH 50:00 AMRAP of all five of the above, connected and changing movement sets on the ten minutes. If you have access to all the gear of course…

Post scores to comments.