WOD

Thursday, May 28th 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
"Tubthumping"
Put on Chumbawamba’s song Tubthumping. Start doing either jumping jacks, high knees or butt kicks the whole song. But anytime you hear "I get knocked down" you lay down on the floor. When you hear "but I get up again" you pop back up to complete the burpee

B. Mobility
Ballistic Leg Swings
1 rounds
20 reps per leg
Front to back
Side to Side

C. Specific
3-5 Devils press
3-5 DB step overs 24/20"
3-5 DB Thrusters
3-5 Cals

Metcon
Metcon (2 Rounds for reps)
AMRAP 10mins
10 Devils press
14 DB Thrusters
18 Box jumps 24/20"
24 Cal Bike

5mins rest

AMRAP 10mins
5 Devils press
7 DB Thrusters
9 Box jumps 24/20"
12 Cal Bike

DB’s 2 x 50/35lbs

DEKA AT HOME Zoom

Wearing a Weighted Backpack or weighted vest

AMRAP 10mins
10 Burpees
14 Squats
18 Jump over object
36 Hand elevated Mountain climbers

5mins rest

AMRAP 10mins
5 Burpees
7 Squats
9 Jump over object
24 Hand elevated Mountain climbers

Accessory
Metcon
3 sets
10/10 Reverse plank + knee drive
Rest 30 seconds

Reverse plank + knee drive: