WOD

Wednesday, May 20th 2020
Link to Join ZOOM Classes:
https://zoom.us/j/936461550

Class times/programs  are updated in WODIFY class schedule and on our Class Google Sheet.

Warm-up
A. General
Alternating Tabata
-High knees
-Plank hold

B. Mobility
Couch stretch 60s/side

C. Specific
3 rounds
3 rounds
30s Pause squats
12 Bulgarian Split Squat
30s Elbow Plank

Weightlifting
Front Squat (1 x 4 @60%, 1 x 4 @70%, 3 x 4 @80%)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16minutes
3-6-9-12-15…
Burpees to target
STO 135/95lbs
Bike Cals

Accessory
Metcon
Front rack DB Sit-ups
3 x 10
Rest as needed between sets

Goal: Improve shoulder stability and strength

The DBs force more use of our stabilizing muscles and by making it very heavy in an isometric contraction should help you get stronger especially in the bottom position of the pressing movements.

Points of performance:
– Use the heaviest DB you can.
– Keep a neutral grip.