052520 WOD
Condensed schedule 6 AM and 8 AM Zoom only
A. Slow 400 meter jog, then together :
3 x 0:30
Air squat @ 32×1
Inchworm to cobra
Reverse snow angel
Front plank
B. 30:00 AMRAP
Run 200 meters (Sub 80 jumping jacks)
3 rounds of Cindy(ish)
Cindy is:
5/ side renegade rows
10 push-ups
15 air squats
Example:
Run 200 meters
5/10/15, 5/10/15, 5/10/15
Run 200 meters
Continue this until 30 minutes runs out
C. Group stretch/ cool down
052320 WOD
A. Three rounds NFT
100 meter run or 40 jumping jacks
10 front plank shoulder taps
10 bird dogs (5/side)
10 mountain climbers
B. Turkish get ups
Every 2:00 for 10:00
2 TGU 1/side
C. 20:00 AMRAP
In teams of two, alternating movements (if solo 0:30/ 0:30 off)
20 sprawls
15 tuck ups
40 jumping jacks
12 dumbbell snatch + push press (6/side)
20 Russian KBs
052220 WOD
A. 3 x 0:30
Jumping jacks
Lunge R/ lunge left + squat
Groiners
Tabletop reach throughs
B. Bulgarian split squats
3 x 10/ side
Rest 1:30
C. EMOM 28:00
