4.6.2020

Accessory Work
5 x
8 Hamstring curls
8 Seated tuck jumps
12 Curtsy Squat
12 Side Lunge

EFW: Skill work – 5 sets of 3 times through the complex of: (use a stick, a towel or a barbell if you have one)
High Hang Clean – Push Press – Hang Clean – Push Jerk – Full Clean – Split Jerk

Squat Clean and Jerk (5 x 2 @ 80%)
warm up
3 x 2 of complex: power clean-high hang clean-push press-push jerk @40% 1RM C&J
2 x 2 of complex: Power clean-push jerk-hang clean-split jerk @50% 1RM
2 x 2 C&J @ 60%
1 x 2 C&J @ 70%
score 5 x 2 @80%
Support Your Local Box Workout 1 (AMRAP – Reps)
10-min. AMRAP:

10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

50-lb/35-lb dumbbells

10,000 rep challenge (AMRAP – Reps)
First person to hit 10,000 reps wins!
1000 reps of the following 10 exercises. You can partition however you like! We will have 1 RX and 1 Scaled winner 🙂
Use the comment field to track your breakdown each time you update your total reps.
YES!!
1. Squats
2. Lunges
3. Push Ups
4. Sit Ups
5. Burpees
6. Mountain Climbers (rx – is knees touching tricep))
7. Jumping Jacks
8. Calf Raises against the wall
9. Hollow Rocks
10. Supermans
100 Minute Challenge (Time)
Accumulate 10 minutes of each of the following 10 exercises as quickly as possible.
1) L-sit
2) Plank
3) Stiff leg bridge
4) Single leg bridge (5min ea side)
5) Low push up plank 1 to 2 " above floor
6) Bottom of squat
7) Single leg tip toe (5min ea side)
8) Handstand hold
9) Side plank (5min ea side)
10) Dead lift set up position

Only 10 minutes for each exercise will count.
Keep TOTAL TIME accumulated in wodify daily time can be tracked in notes. Note date and time challenge is finished! (1:40)