BENCHMARK WOD

#IORESTOACASA WOD – WEDNESDAY – “CALVARIO* HOME EDITION” 08.04.20

MOBILITY & WARM UP

On the 2:00 x 6 (2 Full Rounds, 12:00 Total):
Station 1+4 – 1:40 Jump Rope
Station 2+5 – 5 Odd-Object Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders
Station 3+6 – PVC Warm Up: 15 Pass- Through, 10 Pressing Snatch Balance, 5 Overhead Squats

SKILLS & SPECIFIC WARM UP

Sumo Deadlift High Pull

2 Rounds, Building in Intensity:
2 Sumo Deadlift High Pull + 4 Odd-Object Squat Clean + 6 Odd-Object Push Press; Rest 30 sec then:
15 Double-Unders + 30 Dot Hops + 40 Skip on Place; Rest 30″ Then:
5 Pull-Ups + 6 Box Jump Overs + 15 Air Squats; Rest 1 minute

CONDITIONING
“CALVARIO Home Edition”
Three 6 Minute AMRAP in 24 minutes

AMRAP in 6 Minutes
5 Odd-Object* Sumo Deadlift High-Pulls #20-30% BW
10 Odd-Object Squat Clean
15 Odd-Object Push Press

*How To Create an “Odd-Object?”

Rest 3 minutes

AMRAP in 6 Minutes
100 Skip on Place
80 Dot Hops*
60 Double Unders

*Dot Hops: With tape, mark four points on the ground by drawing a rectangle. Long side about shoulder width, short side about shoulder width.

Rest 3 Minutes

AMRAP in 6 Minutes
15 Self Row – Odd-Object Row – 10 Pull Ups
30 Chair Step Up
45 Air Squats
*compare to 28.03.18

Complete all three AMRAPs including rest 3 minutes between each with a running clock. Score is the total number of points for all three parts.