Saturday 04/11/2020

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

50 Double Unders or 100 Singles or 50 Jumping Jacks
15 Deadlifts
15 Hang Power Cleans
15 Front Squats
20 Up Downs

-check out the video for movement/equipment alternatives!

Strength & Workout

Strength:
Every 1:15 for 3 Rounds
Min 1: 10 Front Squats
Min 2: 1:00 Plank

*do the movement, then rest the remaining time of the 1:15 interval. Do each movement 3 times.

Workout:
EMOM 15 (5 Rounds)
Min 1: 0:45 Double Unders
Min 2: 0:45 Squat Cleans
Min 3: 0:45 Russian Swings

*rest the remaining 15 seconds of each interval.

Score = total reps

-check out the video for movement/equipment alternatives!

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