Wednesday 03.25.20
“At Home” WOD (Scroll down for now equipment version) "Three-Peat" *Running clock* A. On the 0:00… 3 Rounds: 20 Jumping Lunges 20 Single Arm Hang Snatches B. On the 7:00… 3 Rounds: 20 Jumping Lunges 20 Single Arm Power Cleans C. On the 14:00… 3 Rounds: 20 Jumping Lunges 20 Singe Arm Thrusters *DB 50/35 Or KB 53/35 On all DB/KB movements, alternate hands every 5 repetitions. Stimulus • We'll begin each of the 3 round sets every 7 minutes ( 0:00, 7:00, 14:00) • If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time • On each of the 3 dumbbell movements we'll alternate hands every 5 reps • Single Arm Hang snatches will come from in between the legs, starting just above the knee • Single Arm Power cleans will start in between the feet with both ends of the dumbbell on the ground Warm-Up 2-3 Sets 15 Knuckle Drags 15 Glute Bridges 15 Air Squats ****************** "Three-Peat" (No Equipment Version) With a running clock A. On the 0:00… 3 Rounds: 20 Jumping Lunges 20 Odd-Object Ground-to-Overhead B. On the 7:00… 3 Rounds: 20 Jumping Lunges 20 Odd-Object Step-Ups C. On the 14:00… 3 Rounds: 20 Jumping Lunges 20 Odd-Object Thrusters ****************** Extra work 1 mile run for time
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