Strength:
Cleans, perform 5-10 cleans EMOM for 10 minutes, (check tribe page for cue up on odd objects, etc.)
WOD:
4 rounds for time:
400m run
30 Single arm thrusters, (DB/KB/Barbell/odd object), ~50/35lbs
Post loads/objects and time to beyond the whiteboard.
Quarantine 20.10
Strength: Deadlift, 5-5-5-5-5
Or
Dumbbell/Kettlebell deadlift, 15-15-15-15
Or
Odd object/couch deadlift, 15-15-15-15
WOD:
1^10^1 reps for time, (up and down the ladder):
Barbell Access:
Alternate grip knees 2 elbows/supine toes to “bar”
Power snatches, 75/55lbs
–
Dumbbell/Kettlebell Access:
Alternate grip knees 2 elbows/supine toes to “bar”
Dumbbell/kettlebell American swings, (50/53lbs)/35lbs
–
No equipment Access:
Alternate grip knees 2 elbows/supine toes to “bar”
Odd object ground to over head, AHAP suggested max of 75/55lbs, (bag of dog food, heavy pack, sandbag, duffle bag, small child, etc)
Check Tribe Page or YouTube for cue up.
Post loads and times to beyond the whiteboard.
Strength:
Strict hand stand push-up, 8-8-8-8-max reps
(Modify to box or box like object as necessary, knees or toes, stack the body!)
WOD:
Death by:
Burpees
Live at 6pm on the Tribe page! We will coach the warmup and WOD portions, (cue up tomorrow at 11am)
Post reps complete and final complete round plus reps to beyond the whiteboard.
