Friday 10.4.2020




"Escalate"

5 Rounds

2:00 AMRAP

1 Power clean

1 Box jump

2 Power cleans

2 Box jumps

3 Power cleans

3 Box jumps

....continue in this format

2:00 rest after each 2:00 interval.

Get as far as possible in the ladder in 2:00 and then rest 2:00.

When it is time to exercise again, pick up where you left off.

Continue in this format for 5 sets.



AT HOME:

Limited & No Equipment WOD

"Escalate"

5 Rounds

2:00 AMRAP

1 DB/KB Power clean

1 Box jump/step up

2 DB/KB Power cleans

2 Box jumps/step ups

3 DB/KB Power cleans

3 Box jumps/step ups

....continue in this format

2:00 rest after each 2:00 interval.

Get as far as possible in the ladder in 2:00 and then rest 2:00.

When it is time to exercise again, pick up where you left off.

Continue in this format for 5 sets.

At home, if no db/kb's, use a stuffed bag/pack for the cleans.

Box jumps, use step ups if the object you have to jump on is not stable.

*No box, do double the reps of a jump over an object.



Cool Down

2 Rounds

0:45/0:45 Pigeon stretch on floor

0:45/0:45 Standing calf stretch

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