Peak 180 – Group Class

At Home WOD

Warm-up

Metcon (No Measure)

1:00 Jumping Jacks

then…

4 Rounds (for quality):

10 Weighted Good Mornings

10 Alternating Jumping Lunges

0:20 HS Hold or High Plank

Metcon

Metcon (Time)

5 Rounds:

(rest :30 between rounds)

20 Should Rack Reverse Lunges

20 Alt. DB Hang Clean and Jerks (10 per arm)

*Score is the time to complete the 5 Rounds, plus the :30 second rest between rounds. The 0:30 rest occurs after you complete your 20 Hang Clean and Jerks.

*Scale:

Shoulder Rack Reverse Lunges

-KB Goblet Hold Reverse Lunges or Bodyweight Reverse Lunge

Hang Clean & Jerk

– 10 Russian KB Swings + 10 American KB Swings

– 20 Plate G2OH
Goal: 8 – 12 minutes

Core WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7:

10 Plank to Push-up

20 Hollow Rocks

30 Bodyweight Russian Twists