Seth
WOD– 10 Rounds for time
5 Hand Release Pushups
10 Alt. V-Ups
20 Chair Dips
30 Double Unders or 30 Plate Hops
ADVANCED VERSION- 10 Rounds for time
5 Strict HSPU
10 Alt. V-Ups
10/10 DB Shoulder to Overhead 50lbs/35lbs
30 Double Unders
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*Reminder, Yoga with Elly tonight at 7:30pm
https://zoom.us/j/285659174?pwd=akRrcU5GMlVEVEZrbEcwVlBrYnVpdz09
Check out Coach Seth talking about today’s workout
WOD– 3 Sets: 1:00 Minute Max Reps at each station
1. Mountain Climbers
2. Alt. Reverse Lunges
3. Burpees
4. Box Jumps or Tuck Jumps
REST 1:00 Minute between sets
WOD- ADVANCED VERSION
3 Sets: 1:00 Minute Max Reps at each station
1. DB Alt. Hang Clean and Jerks 50lbs/35lbs
2. DB Alt. Reverse Lunges
3. Lateral Burpees over the DB
4. Box Jumps or Tuck Jumps
REST 1:00 Minute between sets
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Check out Coach Brad talking about today’s workout https://youtu.be/KTa5wdANhs8
Colin
WOD- AMRAP 6:00 Minutes
200m Run
20 Air Squats
Rest 2:00 Mins
AMRAP 6:00 Minutes
200m Run
15 Pushups
Rest 2:00 Mins
AMRAP 6:00 Minutes
200m Run
10 Strict Pullups/Table Rows/ 5-5 Bent over single arm rows
*If you have a vest, wear it!*
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Check out Coach Cam talking about today’s workout https://youtu.be/65PogppCS30
Meghan
Rest Day
Recommend full rest, or a light active recovery day.- Light 30:00 Minute Bike/Jog/Walk
Simmone
In Teams of 2 complete the following for time, 4 Rounds of:
60 Air Squats
50 Hand Release Pushups
40 Burpees
400m Run (together)
*If you have vest, wear it.
*partition reps as needed with your partner
*Solo Version* 4 Rounds of:
30 Air Squats
25 Hand Release Pushups
20 Burpees
400m Run
*If you have vest, wear it.
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Check out Coach Will talking about today’s workout
https://youtu.be/OlHJ3gTMKIs
Mike
WOD- 3 Sets for MAX REPS
1:30 Alt. Chair/Box Step ups
1:30 Situps
1:30 Jumping Air Squats
-Rest 1:30 b/t sets-
WOD ADVANCED VERSION
3 Sets for MAX REPS
1:30 DB Alt. Chair/Box Step ups 50lbs/35lbs
1:30 DB Single Arm Shoulder to Overhead (switch every 10 reps) 50lbs/35lbs
1:30 DB Goblet Squats
-Rest 1:30 b/t sets-
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Check out Coach Cody talking about today’s workout https://youtu.be/ayZQdwG4lKo
Rob
WOD- 30:00 Minutes Walk/Jog or 30:00 Minutes of mobility of your choice.
*Reminder today, that there will be no Zoom Classes*
