Jess – Goin’ Over Overhead
LIVE CYBER WOD
Going down at 12PM today -Download the Zoom App – Grab a weight or odd object and something to step up on (not required) & Click the link below. Also in our Instagram bio Https://thl.zoom.us/j/457834463
AT HOME FITNESS – Track on SugarWOD – Coaching VIDs on our Youtube Channel
Warm-up
Run 500m (about 3 minutes)
Then 2 rounds:
1 minute on/:20 off
- Scap Push Ups
- Inchworms w/ Increasing push ups
- Plank Hold
*If the weather does not cooperate or you are unable to run outside, substitute 3 minutes of jumping rope.
If you do not have a jump rope, complete:
6 Rounds
:20 on/:10 off
Burpees
WOD
3 Rounds
In 7 minutes:
400m Run
40 Odd Object Swings
200m Odd Object Carry
Then AMRAP Handstand Push Ups or Push Ups
-Rest 2 minutes-
If the object you are using is too difficult to swing overhead, Russian swings are great too!
Running Subs – if you do not have convenient access to the outdoors:
400m Run = 100 Double Unders, 200 Singles, or 30 Burpees
200m Run = 50 Double Unders, 100 Singles, or 15 Burpees
Sub for Hug Carry = 10 Hug Step ups Ups on each leg
Score = Total HSPU or push ups
Classic WOD
Warm-up
Run 1 Loop
Then:
2 Rounds
1 min on/:20 off
Banded Face Pull
Seated Kettlebell Strict Press
Wall Plank Hold
WOD
3 Rounds
In 7 Minutes
400m Run
40 Kettlebell Swings 1.5|1
200m Sandbag Run
Then AMRAP
Handstand Push-ups
Rest 2 Minutes
Level 2- 1|0.75
Level 1- 0.75|0.5
ADV- 2|1.5, Deficit Handstand push-ups @ 4 inches|2 inches
Score= Total Handstand push-ups
HSPU sub= Regular push-ups.
Sore from Murph? Sub sit-ups
Extra Work
4 Rounds of
5 Hang Power Clean 205|115
10 Bar Facing Burpees
*Pick a heavy and challenging weight for the HPC that you can do for all 5 reps each time.