10 Long Minutes with a Barbell

May 17th, 2020

Category: Uncategorized

10 Long Minutes with a Barbell

AT HOME FITNESS – Live coached WODs on Zoom at 10am today. Check our Class Schedule for all upcoming times. Follow the link in our bio to join—-> https://zoom.us/j/491227192



Warm Up
2 rounds of 50s on 10s off
Burpees
Prisoner Supermans
Squat Jumps
Bridge Walk outs


Shoulder Love
3 Rounds of
5 I’s, Y’s, T’s, Cobras and W’s
10 Scap Push Ups

ADV – HS Scap Push Ups

Mobility
Pigeon Stretch
Hamstring Stretch

Strength
EMOM12
Odd- 5 Push-Press, in the remaining time handstand hold
Even- Rest

ADV – Hold the Handstand for 1 minute (into the rest minute)

If single arm, complete 5 each side. Handstand hold can be scaled to a wall walk or a high plank hold with feet on or off the wall

WOD
10 Minute AMRAP
12 Deadlift 155|105
9 Hang Power Clean
6 Front Squats
3 Shoulder to Overhead

Level 3- 135|95
Level 2- 115|75
Level 1- 95|55

At Home WOD Version
If using a single object
10 Minute AMRAP
12 Deadlifts
10 Hang Power Cleans (5 each side)
8 Goblet Squats
6 Shoulder to Overhead (3 each side)