May 13

Workout of days past

WOD #2

“Option 2: No Equipment ”

**Online class TODAY at Noon and 5pm** A) Warm up: (On your own before class) 3 RFQ 60 sec Run or Jumping Jacks 5/side Single leg RDL to Reverse Lunge (no weight) 10 Prone Scap Retractions (2 sec pause at top) 20 Steps Ostrich Walk B) WOD: EMOM 12 1 – 40 sec Swimmer Kicks 2 – 14 Low Switch Cossack Squats (1 sec pause) 3 – 20 sec/side Star Plank Rest 3 min EMOM 15 1 – 40 sec Alternating Curtsy Squats 2 – 40 sec Lateral Hops 3 – 40 sec Hollow Rocks

Whiteboard Briefing: https://youtu.be/7kCGay1kbfc Zoom Password: 8swxcE Noon class: https://us04web.zoom.us/j/694829979 5pm class: https://us04web.zoom.us/j/619053014 Video Demos: Swimmer Kicks https://youtu.be/giIrfytRWIQ Low Switch Cossack Squats https://youtu.be/erxZ6kTVPP0

WOD

“Option 1: Equipment WOD”

**Online class TODAY at Noon and 5pm** A) Warm up: (On your own before class) 3 RFQ 60 sec Run or Jump Rope 5/side Single leg RDL to Reverse Lunge (no weight) 10 Prone Scap Retractions (2 sec pause at top) 20 Steps Ostrich Walk B) WOD: EMOM 12 1 – 6/side DB/KB/BB Complex (1 rep = 1-Arm DL + 1-Arm Bent Over Row) 2 – 6/side DB/KB/BB Complex (1 rep = 1-Arm DB Hang Power Clean + 1-Arm DB Rack Reverse Lunge) 3 – 20 sec/side Star Plank *6 reps for BB Rest 3 min EMOM 15 1 – 40 sec Alternating Curtsy Squats 2 – 40 sec Double Unders 3 – 40 sec Hollow Rocks

Whiteboard Briefing: https://youtu.be/7kCGay1kbfc Zoom Password: 8swxcE Noon class: https://us04web.zoom.us/j/694829979 5pm class: https://us04web.zoom.us/j/619053014 Video Demos: Prone Scap Retractions https://youtu.be/kbdjnPwCCD0

Jul 5–Jul 4–Jul 3–Jul 2–Jul 1–Jun 30–Jun 29–Jun 28–Jun 27–Jun 26–Jun 25–Jun 24–Jun 23–Jun 22–Jun 21–Jun 20–Jun 19–Jun 18–Jun 17–Jun 16–Jun 15–Jun 14–Jun 13–Jun 12–Jun 11–Jun 10–Jun 9–Jun 8–Jun 7–Jun 6–Jun 5–Jun 4–Jun 3–Jun 2–Jun 1–May 30–May 31–May 29–May 28–May 27–May 26–May 25–May 24–May 23–May 22–May 21–May 20–May 19–May 18–May 17–May 16–May 15–May 14–May 13–May 12–May 11–May 10–May 9–May 8–May 7–May 6–May 5–May 4–May 3–May 2–May 1–Apr 30–Apr 29–Apr 28–Apr 27–Apr 26–Apr 25–Apr 24–Apr 23–Apr 22–Apr 21–Apr 20–Apr 19–Apr 18–Apr 17–Apr 16–Apr 15–Apr 14–Apr 13–Apr 12–Apr 11–Apr 10–Apr 9–Apr 8–Apr 7–Apr 6–Apr 5–Apr 4–Apr 3–Apr 2–Apr 1–Mar 31–Mar 30–Mar 29–Mar 28–Mar 27–Mar 26–Mar 25–Mar 24–Mar 23–Mar 22–Mar 21–Mar 20–Mar 19–Mar 18–Mar 17–Mar 16–Mar 15–Mar 14–Mar 13–Mar 12–Mar 11–Mar 10–Mar 9–Mar 8–Mar 7–Mar 6–Mar 5–Mar 4–Mar 3–Mar 2–Mar 1–Feb 29–Feb 28–Feb 27–Feb 26–Feb 25–Feb 24–Feb 23–Feb 22–Feb 21–Feb 20–Feb 19–Feb 18–Feb 17–Feb 16–Feb 15–Feb 14–Feb 13–Feb 12–Feb 11–Feb 10–Feb 9–Feb 8–Feb 7–Feb 6–Feb 5–Feb 4–Feb 3–Feb 2–Feb 1–Jan 31–Jan 30–Jan 29–Jan 28–Jan 27–Jan 26–Jan 25–Jan 24–Jan 23–Jan 22–Jan 21–Jan 20–Jan 19–Jan 18–Jan 17–Jan 16–Jan 15–Jan 14–Jan 13–Jan 12–Jan 11–Jan 10–Jan 9–Jan 8–Jan 7–Jan 6–Jan 5–Jan 4–Jan 3–Jan 2–Jan 1–Dec 31–Dec 30–Dec 29–Dec 28–Dec 27–Dec 26–Dec 25–Dec 24–Dec 23–Dec 22–Dec 21–Dec 20–Dec 19–Dec 18–Dec 17–Dec 16–Dec 15–Dec 14–Dec 13–Dec 12–Dec 11–Dec 10–Dec 9–Dec 8–Dec 7–Dec 6–Dec 5–Dec 4–Dec 3–Dec 2–Dec 1–Nov 30–Nov 29–Nov 28–Nov 27–Nov 26–Nov 25–Nov 24–Nov 23–Nov 22–Nov 21–Nov 20–Nov 19–Nov 18–Nov 17–Nov 16–Nov 15–Nov 14–Nov 13–Nov 12–Nov 11–Nov 10–Nov 9–Nov 8–Nov 7–Nov 6–Nov 5–Nov 4–Nov 3–Nov 2–Nov 1–Oct 31–Oct 30–Oct 29–Oct 28–Oct 27–Oct 26–Oct 25–Oct 24–Oct 23–Oct 22–Oct 21–Oct 20–Oct 17–Oct 19–Oct 18–Oct 16–Oct 15–Oct 14–Oct 12–Oct 13–Oct 11–Oct 10–Oct 9–Oct 8–Oct 7–Oct 6–Oct 5–Oct 4–Oct 3–Oct 2–Oct 1–Sep 30–Sep 29–Sep 28–Sep 27–Sep 26–Sep 25–Sep 24–Sep 23–Sep 22–Sep 21–Sep 20–Sep 19–Sep 18–Sep 17–Sep 16–Sep 15–Sep 14–Sep 13–Sep 12–Sep 11–Sep 10–Sep 9–Sep 8–Sep 7–Sep 6–Sep 5–Sep 4–Sep 3–Sep 2–Sep 1–Aug 31–Aug 30–Aug 29–Aug 28–Aug 27–Aug 26–Aug 25–Aug 24–Aug 23–Aug 22–Aug 21–Aug 20–Aug 19–Aug 18–Aug 17–Aug 16–Aug 15–Aug 14–Aug 13–Aug 12–Aug 11–Aug 10–Aug 9–Aug 8–Aug 7–Aug 6–Aug 5–Aug 4–Aug 3–Aug 2–Aug 1–Jul 31–Jul 30–Jul 29–Jul 28–Jul 27–Jul 26–Jul 25–Jul 24–Jul 23–Jul 22–Jul 21–Jul 20–Jul 19–Jul 18–Jul 17–Jul 16–Jul 15–Jul 14–Jul 13–Jul 12–Jul 11–Jul 10–Jul 9–Jul 8–Jul 7–Jul 6–Jul 5–Jul 4–Jul 3–Jul 2–Jul 1–Jun 30–Jun 29–Jun 28–Jun 27–Jun 26–Jun 25–Jun 24–Jun 23–Jun 22–Jun 21–Jun 20–Jun 19–Jun 18–Jun 17–Jun 16–Jun 15–Jun 14–Jun 13–Jun 12–Jun 11–Jun 10–Jun 9–Jun 8–Jun 7–Jun 6–Jun 5–Jun 4–Jun 3–Jun 2–Jun 1–May 31–May 30–May 29–May 28–May 27–May 26–May 25–May 24–May 23–May 22–May 21–May 20–May 19–May 18–May 17–May 16–May 15–May 14–May 13–May 12–May 11–May 10–May 9–May 8–May 7–May 6–May 5–May 4–May 3–May 2–May 1