Out Run the Suck

Apr 21st, 2020

Category: Uncategorized

Out Run the Suck

AT HOME FITNESS – Live coached WODs on Zoom.  Classes at 7am and 530pm today. Check our Class Schedule for all upcoming times.  Click the link to join—-> https://zoom.us/j/491227192

Warm Up
120-90-60-30 seconds
Jump Rope
Hollow Rocks

*no transition time between movements. If you have dubs, do dubs. If you have some dubs, mix them in and if you have singles only, throw in a few dubs attempts throughout = jump high, 2x downward pressure with your thumb to whip your wrist twice and FAST!

2 Rounds
5 inchworm walkouts
5 push ups with a 3 second controlled negative
5 Goblet Squats

Strength
E2MOM10
Push-press
-5 Reps
Static hold at the top for the remaining of the first minute or for as long as you can manage

WOD
30 Squat Cleans For time (155,105)
*EMOM – 30 Double Unders | 60 Singles

Worktout Flow – at the 3-2-1 go, complete 30 double unders. In the remaining time accumulate Squat Cleans.
When the clock hits 1 minute, go back to the rope & complete 30 double unders and then pick up where you left off on the sq cleans.
Continue in this fashion until 30 Squat Cleans are achieved. This should be a 4-10 minute all out, high intensity WOD. Scale up or Down accordingly.

At Home WOD Version
60+ Med Ball | Lighter Odd Object Squat CLeans

Or

40 Single arm DB or KB Squat Clean

*These do not have to be alternating but should be split evenly between sides. If you only have a lighter weight, perform 60 reps.

OR

30 Odd Object to Shoulder
30 Hug Squats

EMOM subs – Chose one of the following – 20 lateral plate hops | 30 jumping jacks | 20 mountain climbers

Core Cash Out | Extra Work
100 Abmat Sit Ups*

*At the beginning and at after every set of 25 complete a 1 minute plank