Indoors Primarily
Warm-up
2 Rounds
1:00 Running Clock
-Burpees
-Single Arm Cuban Press
-Duck Walk to edge of mat and back (round 2 try with PVC Overhead)
-Behind The neck strict press
Strength
E2MOM14
3 Overhead Squats
3 Overhead Squats
2 Overhead Squats
2 Overhead Squats
1 Overhead Squat
1 Overhead Squat
1 Overhead Squat
Coaches Note – Since we have not gone heavy on Overhead Squats for a while, we are not working off percentages. Start light, get comfortable, then try for some heavy singles at the end. If you are still new to the OHS we can keep the weight lighter and complete 5 Reps E2MOM
WOD – Assault|Echo Bike Version
“Pour Some Sugar on Me”
With a running clock, complete the following from 0:00-7:00 minutes:
For Time
21-15-9
• Calorie Assault|Echo Bike
• Dumbbell Snatch 50|35
Level 2- 40|25, 15-12-9 Cals
Level 1- 25|15, 12-9-6 Cals
Ladies Scale- 18-12-9 Calorie Bike
ADV – 70|50
– Rest 2 minutes from 7:00-9:00 minutes on the running clock –
From 9-16 minutes Complete:
For Time
21-15-9
• Calorie Assault|Echo Bike
• Burpees
Ladies Scale- 18-12-9 Calorie Bike
Level 2- 15-12-9 Calorie Bike
Level 1- 12-9-6 Calorie Bike
WOD – Schwinn Bike Version
With a running clock, complete the following from 0:00-7:00 minutes:
For Time
30 Calorie Schwinn/C2 Bike
21 Dumbbell Snatch 50|35
22 Calorie Schwinn/C2 Bike
15 Dumbbell Snatch 50|35
14 Calorie Schwinn/C2 Bike
9 Dumbbell Snatch 50|35
Level 2- 40|25, 21-15-9 Cals
Level 1- 25|15, 15-12-9 Cals
Ladies Scale- 24-16-10 Calorie Bike
ADV – 70|50
– Rest 2 minutes from 7:00-9:00 minutes on the running clock –
From 9-16 minutes
30 Calorie Schwinn/C2 Bike
21 Burpees
22 Calorie Schwinn/C2 Bike
15 Burpees
14 Calorie Schwinn/C2 Bike
9 Burpees
Ladies Scale- 24-16-10 Calorie Bike
Level 2- 21-15-9 Calorie Bike
Level 1- 15-12-9 Calorie Bike
Outdoor WOD
“Pour Some Sugar on Me”
With a running clock, complete the following from 0:00-7:00 minutes:
For Time
75-50-25
• Double Unders
21-15-9
• Dumbbell Snatch 50|35 lb
Level 2- 40|25, 60-40-20
Level 1- 25|15, Singles
ADV – 150-100-50, 70|50
– Rest 2 minutes from 7:00-9:00 minutes on the running clock –
From 9-16 minutes Complete:
For Time
75-50-25
• Double Unders
21-15-9
• Burpees
Level 2- 40|25, 60-40-20
Level 1- 25|15, Singles
ADV – 150-100-50
Extra Work –
5 Rounds
50’ Handstand Walk
1 Rope Climb
1 Legless Rope Climb
:30 Rest
Scale HS Walk as necessary – no HS Walks yet or limited on space for social distancing, sub 3 wall climbs