WOD: Monday

WODs March 29, 2020

Please book your ZOOM Sessions- all links found on Facebook members page.

Option 1 – Barbell
EMOM x 20 minutes:
2 Power Cleans +
2 Front Squats +
2 Push Jerks

Option 2 – Dumbell or light kettlebell
EMOM x 20 minutes:
Min 1. 2 Power Cleans/KB Swings +2 Front Squat + 2 Push Jerk (Each side)
Min 2. 10 x 10m Shuttle Run

Option 3 – Kettlebell
EMOM x 20 minutes:
Min 1. 3 Kettlebell Swings + 3 Goblet Squat + 3 Push Press
Min 2. 10 x 10m Shuttle Run

Notes: Choose option depending upon equipment available to you.
Option 1: Pick a weight that allows for good movement. Approx. 30 seconds of work.
Only dump the bar if you have mats. Otherwise aim for unbroken sets (Chris did 80-70kg broken, Marie did 42.5kg unbroken).
Option 2/3: Aim for approx 30 seconds of work.
Scaling: Adjust repetitions and/or range of movement for kettlebell as required. Reduce reps on most difficult movement for you (Eg. 1 Front/Goblet Squat). Move fast on the run.
*The addition of the run for minute 2 is aimed at controlling overall volume of the workout.
*This is designed for you to have some recovery between sets. If you are no longer getting rest reduce weight to allow for repeatable quality movement.

Photo: Mel & Leesa don’t miss a Zoom session- they have been meeting in the park and zooming in together. Awesome work ladies!!

chris

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