Friday 04/24/2020

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

Tabata
AMRAP 7
20 Double Unders
10 Dumbbell Deadlifts
10 Dumbbell Hang Cleans
20 Double Unders
10 Dumbbell Front Squats
10 Dumbbell Push Press

-check out the video for movement/equipment alternatives!

Workout

0:00-8:00
5 Rounds Strict Cindy
25/25 Single Arm Dumbbell Power Cleans
8:00-16:00
4 Rounds Strict Cindy
40 Goblet Squats
16:00-Finish
3 Rounds Strict Cindy
15/15 Single Dumbbell Clusters

-If you finish the work before the end of the 8 minute block, rest the remaining time before beginning the next section of the workout.

-1 Round Strict Cindy is:
5 Strict Pull-ups (or bent over rows)
10 Pushups
15 Air Squats

Score = completion

-check out the video for movement/equipment alternatives!

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