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Buzz Class
AMRAP 15
2,2,2/4,4,4/6,6,6 …
Strict Pull Ups
Single Arm DB Squat Clean
Burpees over DB
Buzz No Equipment
AMRAP 15
2,2,2/4,4,4/6,6,6 …
Odd Object Row
Odd Object Squat Clean
Burpee over Odd Object
General Warm Up
:30 MTN Climbers (slow)
:30 Hops to plank/Frog hops
:30 Spiderman to air squat
:30 Good morning
:30 ring row/light DB/O.O. row (double hand)
:30 MTN Climbers (faster)
:30 Hops to plank/Frog hops
:30 Air squat
:30 Good morning
:30 ring row/light DB/O.O. row (double hand)
Movement Specific Warm Up
5 easy Ring Row or light DB/ OddObject row per side
5 scap retractions (on rig or with DB/OO)
5 strict Pull ups
:30 ALT DB/O.O. Deadlift
:30 slow DB/O.O. squat
5 DB/ O.O. Squat Clean per side (use light weight then repeat with workout weight if both are available)
4 step/step -step over burpee
4 hop/step – step over burpee
4 hop/snap – step or hop over burpee
Modifications
Pick any pulling movement! Pull Up, Ring row, DB/O.O row etc.
Weight on DB/ weight of Odd object
Try a power clean of you are not squatting!
Stick to normal burpees if you are not hoping/stepping over!
WOD Guidance
Break up your strict pull ups early
The first few rounds are a trap! Move smooth from the start and don’t try tp outrun this WOD!
Alternate hands each rep or after a few on your DB squat cleans!
Question of the Day
Let me set the scene, you are at a restaurant, the dessert menu comes, what PERFECT dessert option are you hoping for?
