Thursday 03/19/2020

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

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#powerhouronline

Warm up

AMRAP 6
100m Run
5 Backpack Ground to Overhead
10 Pushups
10/10 Front to Back Leg Swings
10/10 Side to Side Leg Swings

-can use a dumbbell or plate for ground to overhead if you have it available. Empty barbell snatches would be a good option as well.
-run should take roughly 30 seconds. If you have a rower, bike or treadmill, go hard for 30 seconds each round.

Workout

5 Rounds
0:20 Hard Run
0:40 Recovery Jog

After the 5 Rounds, rest 2 minutes.

Then:
AMRAP 7
10 Backpack Ground to Overhead
10 Backpack Strict Press
100m Run

-run should take roughly 30 seconds. If you have a rower, bike or treadmill, go hard for 30 seconds each round.
-if you have a dumbbell, do 5/5 alternating dumbbell snatches for the ground to overhead, if you have a plate, do plate ground to overhead. barbell, do power snatches at a light/moderate weight.
-strict press can be done with dumbbells or barbells too.

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