A. 3 x0:30
Inchworm to cobra
Reverse snow angel
Tabletop cat/cows
Bird-dogs (0:15/side)
B. Every 5 minutes, for 30 minutes (6 sets) for times:
10 Romanian DLs with odd object
15 reverse burpees
20/15 push-ups
25 air squats
C. Tabata 4:00
Penguins crunches
EQUIPMENT RETURN FINAL HOURS / DAYS: Once we get equipment returned and disinfected, we get to resume classes. Here is our UPDATED equipment return schedule. Please come ANY TIME during these hours to return equipment and get an update on our COVID-19 measures. Working out will not be possible during this time. Coaches, please return your equipment any time Monday.
Monday, June 1 (tomorrow): 1 to 6 p.m.
Tuesday, June 2: 8 a.m. to noon
Gym reopens on this Friday! Please start practicing how to sign up for class on the Wodify App. This will be required to reserve your spot. Starting this week you can sign up for the class time that you plan on attending. This will help us ensure we have enough slots and times to safely accommodate all of our athletes. Text Frank with questions. 808-280-5623
060120 WOD
A. 3 x 0:30
Jumping jacks
Air squats @32×1
Lunges
Inchworm to cobra
B. Four sets for max reps of:
2 minutes of front plank (any time you drop, do 10 mountain climbers)
Rest 30 seconds
1 minute of reverse lunges with odd object
1 minute of sumo deadlifts with odd object
Rest 30 seconds
2 minutes of burpees
Rest 3 minutes
053020 WOD
A. Three rounds NFT:
Run 100 m meters (sub 40 jumping jacks)
10 good mornings
10 pass throughs
10 overhead squats
B. Four rounds
:30 Alternating DB Hang PC and Jerk
:30 Burpees
1:00 rest
rest 3:00 (total of 4 min)
Four rounds
:30 DB Cossack squats
:30 Mountain climbers
1:00 rest
rest 3:00
Four rounds
:30 Single arm devils press
:30 Sit throughs
1:00 rest
C. Tabata
Plank shoulder taps
Flutter kicks