April 11, 2020
Live Zoom Workout at 2:00pm
Weather will be nicer in the afternoon than in the morning.
Link and PW is posted on the SCCF Underground Page.
Warm up:
:30 ON/:15 OFF x 2 Rounds
High Knees
Air Squats/Front Squat
Butt Kicks
Push up to Down Dog/Burpees
Ostrich Stretch
Deadlift/Plate Ground to Overhead
Metcon: “The Ladies – Dumbbell Style”
A. 0:00 – 7:00 “Dumbbell Fran”
21-15-9 reps of:
Single Arm Dumbbell Thrusters (50/35)
Burpees over Dumbbell
*For the Thrusters, switch arms after 11 reps on the 21, 8 reps on the 15, and 5 reps on the 9. You can start with either the Right or Left Arm.
7:00 – 8:00
Rest
8:00 – 15:00 “Dumbbell Diane”
21-15-9 reps of:
Single Arm Alternating Dumbbell Deadlifts (50/35)
Handstand Push ups*
*Sub for HSPU is Inverted Push ups off an elevated surface, or Pike Push ups.
15:00 – 16:00
Rest
16:00 – 23:00 “Dumbbell Double Grace”
60 Alternating Dumbbell Clean & Jerks (50/35)
*Must alternate arms on each rep.