May 9, 2020
ZOOM WOD will take place at 10:00am
See the SCCF Underground Facebook page for link and password.
EQUIPMENT VERSION
Core/Midline:
Alternating Tabata (8 x :20 ON/:10 OFF)
Hollow Rocks or Hold
Arch Hold
Metcon:
EMOM till failure:
Minute 1: 5 Single Arm Devil Press
Minute 2: 10 Double Unders
Minute 3: 10 Dumbbell Push Press (5/5)
*Every minute you will be increasing reps on each exercise until you can no longer complete the required reps within that minute. Once you fail that exercise, complete the original number of reps within that minute until you have failed on all three exercises.
Single Arm Devil Presses will increase by 1 rep.
Double Unders will increase by 10 reps
Dumbbell Push Press will increase by 2 reps (1 per arm)
NO EQUIPMENT VERSION
Core/Midline:
Alternating Tabata (8 x :20 ON/:10 OFF)
Hollow Rocks or Hold
Arch Hold
Metcon:
EMOM till failure:
Minute 1: 5 Odd Object Ground to Overhead
Minute 2: 20 Line Hops
Minute 3: 10 Odd Object Push Press
*Every minute you will be increasing reps on each exercise until you can no longer complete the required reps within that minute. Once you fail that exercise, complete the original number of reps within that minute until you have failed on all three exercises.
Odd Object Ground to Overhead will increase by 1 rep.
Line Hops will increase by 20 reps
Odd Object Push Press will increase by 1 rep