Apr 6

Workout of days past

WOD #2

“Option 2: No Equipment ”

A) Warm-Up: 3-4 RFQ (on your own before class) 60 sec Jumping Jacks (can sub any conditioning movement here) 10 Walking Lunge 10 Sit-Ups 30 sec Down Dog Shoulder Taps B) Strength/Skill: EMOM 9 1 – 8-10 FFE BW Split Squat @30X1 (non-dominant) 2 – 8-10 FFE BW Split Squat @30X1 (dominant) 3 – 30-40 sec High Plank *can use odd object in goblet position if you have something Rest 5 min C) Metcon: “Support Your Local Box Fundraiser Workout 1” AMRAP 10 10 Air Squats 9 Snatch or Swing w/ odd object 10 Push Up 9 Snatch or Swing w/ odd object *can mix and match as needed depending on what equipment you have *email or DM us if you have questions

Whiteboard Briefing: https://youtu.be/JR4yIDw6eEo SUPPORT YOUR LOCAL BOX FUNDRAISER: https://youtu.be/KxZdctGTAHs Noon class: https://us04web.zoom.us/j/694829979 5pm class: https://us04web.zoom.us/j/619053014 Video Demos: - Down Dog Shoulder Tap https://youtu.be/YqjEYKJYwIU - Front Foot Elevated (FFE) Split Squat https://youtu.be/UoqlIL5cth4

WOD

“ Option 1: Equipment”

**Zoom class at Noon and 5pm TODAY** A) Warm-Up: 3-4 RFQ (on your own before class) 60 sec Jumping Jacks (can sub any conditioning movement here) 10 Walking Lunge 10 Sit-Ups 30 sec Down Dog Shoulder Taps B) Strength/Skill: EMOM 9 1 – 8-10 FFE Split Squat @30X1 (non-dominant) 2 – 8-10 FFE Split Squat @30X1 (dominant) 3 – 30-40 sec High Plank *DB/KB/BB loaded in Front Rack of Goblet Position Rest 5 min C) Metcon: “Support Your Local Box Fundraiser Workout 1” AMRAP 10 10 Air Squats 9 DB/KB Snatch (right) 10 Push Up 9 DB/KB Snatch (left) *5 BB Snatch *ideally picking a load you can move with consistent pace

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