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WOD for 5-5-20

Tuesday 5-5-20203 Rounds for time:30 Alternating Shoulder Taps40 Side Plank Leg Abductors (20 each side)20 Dead Bugs-alternate arm and leg down together 10 Mountain Climbers L/R with Push-up 20 Hip Bridge to “Table” with arm reach (or look)

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YOGA/Mobility

Please let me know who is interested in our Zoom yoga class. Laura is planning on having the first class on Wednesday at 5pm. We were thinking that some people might be going back to work and this might be a better time. This time is not set in stone! Let me know what times…

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WOD for 5-4-20

Monday 5-4-20 “3-2-1-Gaux” for Margaux AlverazAMRAP in 10:0012 DB Power Snatch x1 DB6 Renegade Rows only x2 DB*12 DB Power Cleans x2 DB* If you only have one DB you may alternate rounds with the other arm.If your DB is too heavy for the Rows you may scale to Shoulder taps in Plank position or…

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WOD for 5-2-20

Saturday 5-2-203 Rounds of:10 Right arm Standing DB Rows (hang position)10 Left arm Standing DB Rows10 Sumo Deadlift High Pullsthen:3 Rounds of:10 Goblet Drops (hold in the bottom 3 seconds)10 Overhead Squats (breaking the bar)

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WOD for 5-1-20

Friday 5-1-20For time:10- 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1   Push-ups20-18-16-14-12-10- 8 – 6 – 4 – 2   V-ups30-27-24-21-18-15-12- 9 – 6 – 3   Air Squats Figure out how to count so you don’t get mixed up. I would count to 10once for Push-ups, twice…

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WOD for 4-30-20

Thursday 4-30-205 Rounds for time:400 meter Run15 Sheet Rows (hands at hip level) Measure with 200 steps there and 200 steps back on your first roundonly, then go back to that spot every round. Make sure you put theknot of your sheet on the correct side of the door so you are pullingthe door closed…

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WOD for 4-29-20

Wednesday 4-29-20AMRAP in 15:0015 DB Bent-over Rows Left arm (50,35)15 DB Bent-over Rows Right armBox Bear Crawls R/L L/R together** You may do this around your chair or just in a 4′ square area. MoveForward 4′, move Sideways 4′, Back 4′ and to the other side 4′ so youare back to where you started. Take…

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WOD for 4-28-20

Tuesday 4-28-202 minute rounds for 5 rounds:*20 Box Step-ups with 2 DB (50,35)Max reps DB Push Press (bend knees to push, head through)2:00 Rest * Set your WOD Timer for EMOM every 2 minutes for 18 minutes. Then thefirst 2:00 you will work, counting as many Push Press as you manage todo before the 2:00…

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WOD for 4-27-20

Monday 4-27-205 Rounds for time:20 Med Ball Cleans*20 Sumo Deadlift High Pull40 Driveway Lunges (go outside and be careful putting your knee down)* Use whatever object you have, keep the top upright and catch it inthe bottom of the squat.

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Bonus WOD for 4-25-20

Saturday Bonus Day 4-25-20 Shoulder Mobility with Nathan Shoulder Press PausedSuggested 20 reps Fit-aid Challenge Do a Turkish Get-up (one on each side) with an open can of Fit-aid, soda, beer, water…Send me, or post a video, or it didn’t happen!

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