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WOD

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Home Workout Link
zoom.us/j/652536956?pwd=UWZNdkFEdmd0V3Q4MHVWNCs0OFZqZz09

Log your scores or RSVP
syncapp.wodhopper.com/gym/12973/#scoreboard-date=06/06/2020#autoOpenWod=t
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Sellwood Park Trailhead Parking Lot
Saturday, June 6, 2020, 9:00am

“The Longest Socially Distanced 1.4 Mile”

4 Rounds for Time

10 Burpees or Mountain Climbers
140 meter Run around the parking lot
10 Air Squats or Goblet Squats
140 meter Run around the parking lot
10 Push-Ups
140 meter Run around the parking lot
10 Sit-Ups
140 meter Run around the parking lot

Today, we are revisiting this workout is adapted from the classic benchmark “The Longest Mile” which we did on 4/25/20. It should take somewhere between 20 and 30 minutes, depending on the movements and weather conditions. One lap of the parking lot is approximately 140m giving a total workout run of 2,240m.

--Optional Finisher--

Gather and talk about how hard the workouts were this past week while sipping lattes and gnawing on bagels. The finisher is done in classic A-Aron pose.

Rose City Coffee
3370 SE Milwaukie Ave
Portland, OR 97202
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-|||--Rivet WODs--|||-

Home Workout Link
zoom.us/j/652536956?pwd=UWZNdkFEdmd0V3Q4MHVWNCs0OFZqZz09

Log your scores or RSVP
syncapp.wodhopper.com/gym/12973/#scoreboard-date=06/05/2020#autoOpenWod=t

Fri, 6/5/2020 At Home Workout
Full Equipment
(CrossFit)

"eHarmony"
youtu.be/tCZd2nKkocU
30 Sumo Deadlift High Pulls (95/65)
30 Front Squats (95/65)
30 Hang Squat Cleans (95/65)
30 Power Snatches (95/65)
30 Overhead Squats (95/65)

On the Minute: 5 Burpees

DESCRIPTION
Starting on the 0:00 and every minute thereafter, you'll complete 5 standard burpees
With whatever time remains in the minute, complete as many reps of the barbell movements as you can
We expect this workout to take between 9-15 minutes to complete
BURPEES
This station ideally takes 20 seconds or less to complete, giving you at least 40 seconds to work through the scored movements
BARBELL MOVEMENTS
We'll use a single lightweight barbell for all 5 movements today
Choose weight based off most challenging movement for you (probably overhead squats)

Limited/No Equipment
(CrossFit, Fit30, Fit45)

"eHarmony"
youtu.be/d0wLgrb1DKs
30 Single Dumbbell Deadlifts
30 Single Dumbbell Russian Swings
30 Single Dumbbell Goblet Squats
30 Single Dumbbell Hang Squat Cleans
30 Single Dumbell Power Snatches
30 Single Dumbbell Overhead Squats

On the Minute: 5 Burpees

DESCRIPTION
Starting on the 0:00 and every minute thereafter, you'll complete 5 standard burpees
With whatever time remains in the minute, complete as many reps of the dumbbell movements as you can
We expect this workout to take between 12-16 minutes to complete
BURPEES
This station ideally takes 20 seconds or less to complete, giving you at least 40 seconds to work through the scored movements
DUMBBELL MOVEMENTS
We'll use a single, moderate weight dumbbell for all 6 movements today although a kettlebell would also work nicely
Choose your weight based off the most challenging movement for you - likely the overhead squat
You'll alternate arms every 5 reps on the following movements:
Dumbbell Deadlifts
Dumbbell Russian Swings (If Holding Handle)
Dumbbell Overhead Squats
You'll alternate arms every 1 rep on the following movements:
Dumbbell Hang Squat Cleans
Dumbbell Power Snatches

Warm-Up
youtu.be/HLbWosW0V98
2 Rounds
30 Seconds Alternating Single Leg Glute Bridges
30 Seconds Front Plank
30 Seconds Glute Bridges
30 Seconds Air Squats
30 Seconds Inchworm to Push-up

Then With Light Dumbbell/Kettlebell/Object
10 Goblet Squats
10 Romanian Deadlifts (Each Side)
10 Single Arm Russian Swings (Each Side)
10 Strict Press (Each Side)
10 Goblet Squats
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