“The Lark”

May 5th, 2020

Category: Uncategorized

“The Lark”

AT HOME FITNESS – Live coached WODs on Zoom at Noon & 530pm today. Check our Class Schedule for all upcoming times. Follow the link in our bio to join—-> https://zoom.us/j/491227192


Warm Up
Run 600m (90s out, 90s in)

Then 2 rounds:
45 seconds on/:15 off
Scap Push Ups
Deadlift High Pull
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

Mobility
Cat/Camel Stretch

Strength
EMOM10
Push-press
3 Second Negative
Odd- 3 Reps Right Arm
Even- 3 Reps Left Arm

WOD
“The Lark”
3 Rounds For Time:
16 Power Cleans 155|105
600 Meter Run*

*Run = 1:15 out, 1:15 in, Subs = 750m row, 1.2 mile Bike, 150 Double Unders, 2:30 seconds of plate hops, jumping jacks, etc..

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

Extra Work
2 Rounds
1 min of each following, no rest in between
Handstand hold*
Wall Sit
Hanging L-Sit Hold**
Active Squat Hold

ADV – 3 Rounds

*sub pike hold, push up hold or seated db v-press hold

**options – straight legs above the hips, straight legs below the hips, one leg extended & one leg tucked, both legs tucked with knees to chest. Sub in a hollow hold if you do not have something to hang from