April 3, 2020
Join us today at 4:30pm for a Quarantine WOD using ZOOM.
Zoom Meeting
https://us04web.zoom.us/j/8263357610
Warm Up:
2 Rounds of:
:30 Jumping Jacks
15 Sit to Straddle
:30 Mountain Climbers
10 Squats w/ :03 Pause in bottom
:30 Soldier Kicks
5 Inch Worms + Push up
SCCF-A (Dumbbell/Kettlebell)
Workout 5
For time:
50 DB/KB Push Press
50 DB/KB Front Squats
50 DB/KB Sumo-Deadlift High Pull**
50 DB/KB Thrusters
50 DB/KB Push Jerks
*Starting with and Every minute on the minute complete 20 Mountain Climbers (2:1)
**Use a single arm for the Sumo-Deadlift High Pull.
SCCF-B (Med Ball/Abmat/Band)
Workout 5
For time:
150 Double Unders (Buy-In)
then,
3 Rounds of:
12 Banded Push ups*
15 Burpees to Plate
20 Straight Arm Russian Twists (2:1)
then,
150 Double Unders (Cash-out)
*Wrap the band around your back to add extra resistance.
SCCF-C (Bodyweight – No Equipment)
Workout 5
A. “Annie”
50-40-30-20-10 reps of:
Double Unders (2:1 Singles or Line Hops)
Sit ups
Rest 5:00
B. Run Conditioning
4 x 400m Run
Rest 1:00 between
*Not sure on 400m distance; Run 1:00 out and 1:00 back.