WOD

Saturday, May 23rd 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
3mins of:
Easy machine nose breathing
or
20 mountain climbers + 10 jumping lunges

B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Pecs

C. Specific
2 rnds
– 10 Plank Bord Dogs (total)
– 16 Plank Ankle Taps
– 10 burpees
Then perform reps of Devil press and Demon press

Metcon
Metcon (Time)
E5MOM for 20 minutes
2 rounds
15/12 Row
10 Hang power Snatch @95/65
8 Burpees facing bar

Team version
10 rounds for time, you go I go

15/12 Row
10 Hang power Snatch @95/65
8 Burpees facing bar

Accessory
Metcon
Nordic hamstrings curls
3 x 8
Pause 2 seconds half rep in the way down

Rest as needed between sets

Advanced variation:

Scaled variation: