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Quaramo Wednesday


Quaramo Wednesday

Wednesday 4/15/20

Max reps bench press (BW/.75 BW)
*Every time you break complete 10 pull-ups of any kind. Goal is100+reps
**If you need to you can use DBs or do a deficit pushup with a weight vest or backpack
8 rounds:
2 min clock:
12DB power cleans (50/35)
12Burpees over DB
Max reps DB step ups in remainder of time (50/35 each hand)(24/20)
Rest 1 min between rounds
*Barbell on=12 Power cleans (95/65)/Burpees over bar/Front rack step ups (95/65)
*KB=12KB taters/stepups w/kb held anyhow
*Wallball=15wallball shots/box or stick jumps
*Sandbag=3 Sandbagcleans/Max reps bear hug lunges

Door jam peck stretch 1min/side
Adductor stretch 1min/side
Wall slides 1min

DV45(wildcard Wednesday)
EMOM 10min:
20 Lateral. jumps or doubleunders+ Max reps single arm devils press
AMRAP 8 min:
50 Squat tuck jumps
50 Plate or object ground to overhead (45/25)
Max reps buper plate burpees
AMRAP 8 min:
5 Burpeebroadjumps
10DB squat cleans
30 Manmakers for time
5 min max reps hollow rocks
*20 russian twists every time you break

CrossFit pre teens

30 seconds air squats
30 seconds walking lunges
EMOM10 min:
5 goblet complex (Lunge L+lunge R+squat =1)
*Hold a KB or DB. or weight in goblet squat position
6 rounds:
1min max reps burpees
1 min max reps plate or object ground to overhead
1 min max plank hold

If you would like a different workout or one special for the equipment you have please do not hesitate to text me. Ive been getting a lot so its no problem. My number is 925-785-2578. Keep doing your home wods and posting them on the social medias. Everyone loves seeing their gym friends even if its just a clip on insta! Stay active stay sane! 

Zoom classes at 10am and 4:30pm everyday for the duration of this shelter at home period. Download the app and join the fun. Even if you want to just watch and chat with friends for a couple minutes! 
Meeting code is 
684-431-2223. Password is 277276

Seriously. If you’ve been lacking in motivation during this quarantine please try a zoom class. Its just like a regular class and will bring some normalcy to your day

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