Unknown and Unknowable Week: Day 5
For time:
30-20-10
Overhead Squat 60/40kg
Push-up/Dip/Handstand Push-up
Snatch the bar every 5 reps during the OHS
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WOD: Wednesday
Book your Zoom session in and check out the movement videos on our members page. You are all smashing it!!! *Note for members with home gym set ups I have sent out additional workouts to allow for more variety in your training. This is available for all members. Warm-up:3 Rounds:Bear crawl 10 mSit-up & Reach x 5Spider man x 10 mLunges x 10 (5 per side) then,3 cycles of:Scorpion Stretch x 3 per sideIron cross x 3 per sideGlute bridge x 5 (3 sec hold at top) AMRAP in 20 minutes of:50 x Box Step ups (add weight)50 x Sprawls50 x Strict Sit-ups (or 25 V-ups)50 m Bear crawl Scaling 1: AMRAP of 25 repetitions of each movement. Scaling 2: AMRAP of 10 repetitions of each movement. *Add weight to box step up where possible (Weight held anywhere). If no where to complete box step up- complete same repetitions in lunges. *Advanced athletes scale up to V-Snaps (no further scaling). Photo: Courtesy of Kelly- Heather completing WOD at home.