May 9

Workout of days past

WOD #2

“Option 2: No Equipment ”

**Online Class TODAY at 9am** A) Warm Up: EMOM 9 (done on your own before zoom class) 1st – 30 sec Wall Sit March 2nd – 20 Alternating Down Dog Shoulder Tap (40 sec cap) 3rd – 40 sec Glute Bridge B) Metcon: (completed as part of zoom class) AMRAP 7 2-4-6-8-10….. Broad Jump Push Up *30 Jumping Jacks Rest 3 min AMRAP 7 20 Mountain Climber 10 Odd Object Ground to Overhead (right) 20 Tuck Jumps 10 Odd Object Ground to Overhead (left) Rest 3 min AMRAP 7 16 Alternating Forward Lunge 10 Yoga Push Up 12 L Crunch

Whiteboard Briefing: https://youtu.be/2L-osUGG4kk 9am class: https://us04web.zoom.us/j/935757441

WOD

“Option 1: Equipment WOD”

**Online Class TODAY at 9am** A) Warm-Up: EMOM 9 (done on your own before zoom class) 1st – 30 sec Wall Sit March 2nd – 20 Alternating Pike Shoulder Taps (40 sec cap) 3rd – 40 sec Glute Bridge B) Metcon: (completed as part of zoom class) AMRAP 7 2-4-6-8-10….. KB/DB Swing Push Up *50 Double Under after each round Rest 3 min AMRAP 7 20 Mountain Climber 5 DB/KB Snatch (right) 5 DB/KB Push Press (right) 20 Tuck Jumps 5 DB/KB Snatch (left) 5 DB/KB Snatch (left) Rest 3 min AMRAP 7 16 Alternating Step Ups 10 HSPU or Pike HSPU 12 L Crunch

Whiteboard Briefing: https://youtu.be/2L-osUGG4kk 9am class: https://us04web.zoom.us/j/935757441

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