May 11

Workout of days past

WOD #2

“Option 2: No Equipment ”

**Online class TODAY at Noon and 5pm** A) Warmup: (On your own before class) 400m Run 3 Sets 10 steps/side Half Squat Lateral Walk 10 Prone Snow Angels 45 sec Wall Sit March B) Strength/Skill: EMOM 12 1 – 10m Quad Crawl Forward and Backward 2 – 6/leg Rear Foot Elevated Split Jumps 3 - 10 Bed Sheet Rows @20X2 Rest 3 min C) WOD: AMRAP 6 8 Burpees 8 Tuck Jumps 16 Hollow Rocks   Rest 3 min AMRAP 6 16 Alternating Lunges 24 Mountain Climbers

Whiteboard Briefing: https://youtu.be/hnuwQtrTtd0 Zoom Password: 8swxcE Noon class: https://us04web.zoom.us/j/694829979 5pm class: https://us04web.zoom.us/j/619053014 Video Demos: Half Squat Lateral Walk https://youtu.be/Wm0aZBbgbE0 Prone Snow Angels https://youtu.be/vSou6Vup5W8 Rear Foot Elevated Split Jumps https://youtu.be/DbsEjUV2JhQ

WOD

“Option 1: Equipment WOD”

**Online class TODAY at Noon and 5pm** A) Warmup: (On your own before class) 400m Run, then 3 Sets 10 steps/side Half Squat Lateral Walk 10 Prone Snow Angels 45 sec Wall Sit March B) Strength/Skill: EMOM 12 1 – 10m Quad Crawl Forward + 10m Backward (Try to take 40 sec doing 20m quad crawl. If done early, bottom of squat hold until 40 sec mark) 2 – 6/leg Rear Foot Elevated Split Jumps 3 - 10 Bent Over DB Rows @20X2 Rest 3 min C) WOD: AMRAP 6 8 Dual DB Curls 8 DB Hang Power Cleans 16 Box Jumps/Step Down   Rest 3 min AMRAP 6 8 DB Thrusters 24 Double Unders

Whiteboard Briefing: https://youtu.be/hnuwQtrTtd0 Noon class: https://us04web.zoom.us/j/694829979 5pm class: https://us04web.zoom.us/j/619053014 Video Demos: Half Squat Lateral Walk https://youtu.be/Wm0aZBbgbE0 Prone Snow Angels https://youtu.be/vSou6Vup5W8 Rear Foot Elevated Split Jumps https://youtu.be/DbsEjUV2JhQ

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