Monday 04/06/2020

Register for a class as normal on WODHopper and input your score on the WODHopper scoreboard!

Have Instagram?? Post a WOD pic using the hashtag
#powerhouronline

Warm up

AMRAP 6
30 Double Unders or 60 Singles or 30 Jumping Jacks
7 Upright Rows
7 Up Downs
7 Deadlifts

-check out the video for movement/equipment alternatives!

Strength

EMOM 12 (6 Rounds)
Min 1: 10 Bent Over Rows
Min 2: 10 Up Right Rows

*if you have a pull up bar, feel free to change the bent over rows to 10 ring rows or 5-10 strict pull-ups.

Workout

5 Rounds
3 Minute Block:
1:00 Jump Rope
20 Snatches
10 Bent Over Rows

*Complete all 3 movements then rest the remaining time left in your 3 minute block. Your goal is to have 40-45 seconds or rest, adjust weight or reps to support this.

*If you have a pull-up bar or rings, feel free to switch the bent over rows to kipping pull-ups or ring rows!

Score = none

-check out the video for movement/equipment alternatives!

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