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

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