WOD

Friday, May 22nd 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
E30sOM x 6mins
1- High knees(full time)
2- 7/side RDL + Reach
3- 10 alternating Cossack squats

B. Mobility
Y arm raise on box/chair
10 repetitions/side
Hold each rep for 3 seconds

C. Specific
2 rounds
– 10 OH situps
– 10-14 Glute Bridge walk outs
– 5-10 push ups

Weightlifting
Metcon (Time)
2 rounds
15-12-9 DB Bench Press @75/50 x 2
3-2-1 Legless Rope Climb

Rest 3 minutes between rounds

Metcon
Metcon (Time)
22-16-10
Pistols
Hang power Clean @115/75lbs

Rest 2 minutes

18-12-8
Pistols
Hang power Clean @135/95lbs

Accessory
Metcon
Prone Back Extension Hold

3 x 45-90 seconds