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Lifting Ourselves and One Another

Wednesday, March 25, 2020

At Home WOD:

A1.  Clean Elbow Rotations – 15-20 reps X 3 sets, rest approx. 20s

A2.  Front Squat with Elbow Rotations – 15-20 reps X 3 sets, rest approx. 20s

A3.  Hip Muscle Clean – 15-20 reps X 3 sets, rest approx. 20s

A4.  Shoulder Press – 15-20 reps X 3 sets, rest approx. 20s

A5.  Overhead – 15-20 reps X 3 sets, rest approx. 20s

B1.  Hip Muscle Clean into Squat – 10-15 reps X 5 sets, rest 30-60s

B2.  Press From Bottom of Squat – 10-15 reps X 5 sets, rest 30-60s

B3.  Hip Squat Clean from Toes – 10-15 reps X 5 sets, rest 30-60s

WOD:

Complete 5, 2 minute rounds of:

20 Dumbbell Box Step-ups – 50#/35#/hand @ 20”/16”
Max Reps Dumbbell Push Press – 50#/35#

REST 2:00

For the At Home WOD ALL movements are done with the dowel.  NO empty bars.  I know, it gives you feedback, right?  NO, it just makes the positions easier to get into because the load of the bar assists.  Use only a dowel and make your body work to get into the positions.  The “regular” WOD is www.crossfit.com from yesterday, the 24th

Coach’s notes:

Post all comments regarding the Oly work to comments for the At Home WOD and reps complete per round, per movement and all totals for WOD to comments.

WOD Leaderboard

Comments: 4

First time joining the 6:30am zoom meet-up. 40 min cap on the video so went through A1-A5 once then made sure to get the 5 rounds of B1/2/3 in. B2 = Humbling! Thanks for setting up the zoom Joanne…hope to be back soon.


Jeez Louise, that was harder than yesterday!

Did all the sets and all the reps.
Shoulders and legs will be toast tomorrow.
Loving these dowel workouts!


A – 20/20/15 reps each movement
B – 10/10/10/10/10 reps each movement

Hot damn that hurt.


Did this one solo after a run. Would have been better with the early group! All of part A but only managed 3 sets of B. Was a harder workout than expected!


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