Apr 18

Workout of days past

WOD #2

“Option 2: No Equipment ”

**Online class TODAY at 9am** A) Warmup: (On your own before class) EMOM 9 1st – 30 sec Wall Sit March 2nd – 20 Alternating Pike Shoulder Taps 3rd – 40 sec Glute Bridge B) Strength/Skill: EMOM 12 1st – 40 sec Alternating Jumping Lunge 2nd – 8 Archer Push Ups @20X0 3rd – 16 Alternating Prisoner Single Leg Good Mornings @20X0 rest 2 min C) WOD: AMRAP 16 50 Jumping Jacks 15 Hollow Rocks 15 Drop Squats 10 Hand Release Push Ups 10 Candle Stick to Roll Up

Whiteboard Briefing: https://youtu.be/ooiNZt3n4ag 9am class: https://us04web.zoom.us/j/935757441 Video Demos: Wall Sit March https://youtu.be/WJ-X-1sL1k8 Archer Push Ups https://youtu.be/_Qbz_54_9Sw Drop Squats https://youtu.be/CWhIRbeUgGM

WOD

“Option 1: Equipment WOD”

**Online class TODAY at 9am** A) Warm Up: (On your own before class) EMOM 9 1st – 30 sec Wall Sit March 2nd – 20 Alternating Pike Shoulder Taps 3rd – 40 sec Glute Bridge B) Strength/Skill: EMOM 12 1st – 40 sec Alternating Single Arm Dumbbell Hang Power Snatch 2nd – 8/side Glute Bridge Dumbbell Single Arm Bench Press @20X0 3rd – 8/arm Single Arm Cross Body DB RDL @20X0 rest 2 min C) WOD: AMRAP 16 50 Double Unders/100 Single Unders 15 Hollow Rocks 15 Box Jumps Step Down 10 Hand Release Push Ups 10 Candle Stick to Roll Up

Whiteboard Briefing: https://youtu.be/ooiNZt3n4ag 9am class: https://us04web.zoom.us/j/935757441 Video Demos: Wall Sit March https://youtu.be/WJ-X-1sL1k8

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