WOD
 | Wed, Apr 15 2020 |  |
| 3 RFT- Jumping Jacks-Hollow Rocks-Inch Worms | 3 RFT-Run-Push-up-DB Squat Cleans | Other Results |
3 RFT- Jumping Jacks-Hollow Rocks-Inch Worms
(Time, Int)
3 rounds for time of:
50 Jumping Jacks
30 Hollow Rocks
10 Inch Worms
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Rx2 Scaling Options:
Hollow Rocks => :30 Hollow Hold => :30 Tuck Hold
Inch Worms => 50ft Bear Crawl
50/30/10 Reps => 25/15/5 Reps
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3 Things:
- Attack today depending on how you feel. If you’re chomping at the bit, get after this one. If you’re just looking to move, this workout is a nice one to just cruise through.
- The hollow rocks might be a sticking point for most today. 90 total reps is a lot. Break up as needed.
- Stay virtuous on your inch worms, especially if attacking this workout hard. Don’t sacrifice form for time. Things should slow down a bit on these. Return to a full standing position between each rep and get a solid walk out and walk in each time.
| Jennifer C | 07:30 Rx | | | DeAnna | 07:16 Rx | | | Samantha B | 09:48 | scaled (1/2 hollow rocks, 1/2 hollow holds-30secs) | | Brian B | 11:10 Rx | | | Adam vanvalkenburgh | 09:07 Rx | |
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3 RFT-Run-Push-up-DB Squat Cleans
(Time, Int)
3 rounds for time of:
Run, 400 m
21 Push-ups
12 Dumbbell Squat Cleans, pick load
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Rx2 Scaling Options:
400m Run => 30 burpees => 2:00 Monostructural Movement
Push-ups => Knee Push-ups
DB Squat Cleans => DB Power Cleans
| Chris S | 11:25 Rx | Estimated 400 m...25# DB...running is my kryptonite |
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| Wesley | Pull-Up Strength and Skills | Yes | CTB banded pulldowns 2x15, Scap hanging circles 2x0:45, Strict Pullup 5x6 | | Wesley | Murph Prep | Yes | ROW: 8x2:00 Max Interval Sprint w/Vest. 214w avg. 4075m. |
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