032620 WOD
A. 3 x 0:30
Jumping jacks
Inchworm to cobra
Hand release push-ups from knees
Lay on back/ knees at 90 degrees / legs go side to side
B. 10 Minute AMRAP
2,2..4,4…6,6…Etc.
Front rack DB/KB Reverse Lunges
Single Arm DB/KB Floor Press
Rest 5 Minutes
10 Minute AMRAP
2,2…4,4…6,6…Etc.
Russian KB/DB Swings
Burpees over the KB/DB
C. Tabata
Glute Hip Bridge *weight optional*
FLOOR PRESS DEMO VIDEO
The Zoom classes have been lots of fun! Download the app and follow the links below
MICHELLE 6AM WOD ** (3/23-28) (USE SAME CODE ALL WEEK)
https://zoom.us/j/980882726?pwd=dmZLakZJcGdVa0NYejdwVlN6a0ZNdz09
Meeting ID: 980 882 726
Password: 858573
FRANK 8AM WOD ** (3/23-28) (USE SAME CODE ALL WEEK)
https://zoom.us/j/644561822?pwd=d1B3K21ZczFDMDRMdUJGUnUybWdqZz09
Join Zoom Meeting
Meeting ID: 644 561 822
Password: 384412
FRANK 430 WOD ** (3/23-28) (USE SAME CODE ALL WEEK)
Join Zoom Meeting
https://zoom.us/j/823861126?pwd=YXRoc2Fqc1liMXhIaWVHT2xrNDQyQT09
Meeting ID: 823 861 126
032520WOD
A) Four Sets Of:
Single Arm Press x6-8 per side @30X1
*Use DB, KB or odd object for weight*
B) 16 Minute EMOM
Minute 1: 8-12 HSPU or Pike Push-Ups
Minute 2: 12-15 Sit-Ups
Minute 3: 10-12 Alt. DB or KB Snatch
Minute 4: 0:45 Plank
IF YOU DONT HAVE INSTAGRAM YOU CAN FOLLOW THIS LINK FOR DAILY WORKOUT DEMONSTRATIONS:
https://www.instagram.com/invites/contact/?i=zycflctfaryl&utm_content=44a361
A. Run 400 meters
Sit down to elevate foot. Spell alphabet with both feet. This will help warm up calves and dorsiflexors
3 x 0:30
Inchworm to cobra
Reverse snow angel
Front plank
Cat/cow
B. 8 Rounds For Max Reps:
In 1:30 Perform:
200m Run *Sub 50 DU or Jumping Jacks*
Max effort burpees
1:30 Rest
C. Tabata
Mountain Climbers
