Apr 22

Workout of days past

WOD #2

“Option 2: No Equipment ”

A) Warm up: (On your own before class) 3 RFQ 60 sec Run 10 Prisoner Good Mornings @3010 10 Walking Lunge Steps with Rotation 10 Adductor Rock Backs 30 sec Bottom of the Squat Hold B) WOD: For time 50 Odd Object Deadlifts 50 Sit-Ups 50 Alternating Reverse Lunges 50 No Jump Burpees *20 min Time Cap C) Core Cash Out: (Zoom class - Start right at 20:00 mark) EMOM 9 1 – 30 sec Plank Up Downs 2 – 30 sec Arch Hold 3 – 30 sec Hollow Hold D) Mobility Cash Out: 3 mins Seated Straddle Stretch 90 sec Twisted Cross/side

Whiteboard Briefing: https://youtu.be/KnMRh1--yc0 Noon class: https://us04web.zoom.us/j/694829979 5pm class: https://us04web.zoom.us/j/619053014

WOD

“Option 1: Equipment WOD”

A) Warm up: (On your own before class) 3 RFQ 60 sec RRJB 10 Prisoner Good Mornings @3010 10 1-Arm DB Push Presses 10 Adductor Rock Backs 30 sec Bottom of the Squat Hold B) WOD: “Support Your Local Box WOD #3” For time 50 Dumbbell Deadlifts (50/35) 50 Sit-Ups 50 Box Step-Ups (24/20) 50 Single-Arm Dumbbell Thrusters (50/35) *20 min Time Cap C) Core Cash Out: (Zoom class - Start right at 20:00 mark) EMOM 9 1 – 30 sec Plank Up Downs 2 – 30 sec Arch Hold 3 – 30 sec Hollow Hold D) Mobility Cash Out: (On your own after class) 3 mins Seated Straddle Stretch 90 sec Twisted Cross/side

Whiteboard Briefing: https://youtu.be/KnMRh1--yc0 Noon class: https://us04web.zoom.us/j/694829979 5pm class: https://us04web.zoom.us/j/619053014

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