May 16

Workout of days past

WOD #2

“Option 2: No Equipment ”

**Online class TODAY at 9am** A) Warmup: (On your own before class) EMOM 9 1st – 8/leg 1-Leg Glute Bridge (pause 1sec at top) 2nd – 10 push-ups/Push Ups 3rd – 40 sec Jumping Jacks B) WOD: AMRAP 20 10 Push Up + Shoulder Taps 15 Squat Jumps 50 Jumping Jacks Rest 4 C) Midline Cash Out: EMOM 6 1 – 20 Arch Ups 2- 8/side BW Windmill

Whiteboard Briefing: https://youtu.be/uBe1VvlDlW8 Zoom Password: 8swxcE 9am class: https://us04web.zoom.us/j/935757441

WOD

“Option 1: Equipment WOD”

**Online class TODAY at 9am** A) Warmup: (On your own before class) EMOM 9 1st – 8/leg 1-Leg Glute Bridge (pause 1sec at top) 2nd – 10 Scap push-ups/Push Ups 3rd – 40 sec Jump Rope B) WOD: AMRAP 20 6 Renegade Rows 12 Alternating DB Snatches 24 Air squats 48 Double unders Rest 4 C) Midline Cash Out: EMOM 6 1 – 20 Arch Ups 2- 5/side DB/KB Windmills

Whiteboard Briefing: https://youtu.be/uBe1VvlDlW8 Zoom Password: 8swxcE 9am class: https://us04web.zoom.us/j/935757441

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