KANSAS CITY WEDNESDAY

Wednesday 04.01.20
”At Home” WOD
(Scroll down for no
equipment version)

"Kansas City"
5 x 3:00 AMRAP, Resting 1:00 between:
3 Min AmRap
6 Burpees
8 Alternating Single Arm Squat Cleans
10 Lateral Over-And-Back DB Hops*

*New standard: Hopping over and back = 1 rep

STIMULUS
•3 Minutes on 1 Minute off in these fast paced intervals
•Since these are 3 Minute AMRAPs you'll move back to the burpees following the lateral DB Hops
• The goal is to choose rep schemes, weights, and variations that allows for 2+ rounds to be completed within the 3 minutes
• Standard burpees today, hitting the chest on the ground and jumping with a full hip extension at the top
•The Alternating Single Arm Squat cleans will start with both heads of the dumbbell in between the feet for each rep
•We will alternate hands after every rep
•For each lateral Db hop, over and back will count as 1 rep
•Your score will be total rounds + reps for all 5 AMRAPs, enter each score separately and SugarWOD will add them together for a sum total

WARM-UP
Mobility
Shoulder stretch x 2
Figure 4 x 2
Pigeon x 2

8 Minutes For Quality:
30 Sec Hollow Hold
200 Meter Jog
10 PVC PT
5 Inchworm to Push-ups

*Use broomstick, or towel/band

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"Kansas City" (No Equipment Version)
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Odd-Object Squat Cleans
10 Lateral Over-And-Back Odd-Object Hops

Extra work
Tabata x 6 (20:10)
Scissors