7am & 5:30PM Zoom WODs today. Check our Class Schedule for all upcoming times.
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Warm-up
:60 Work/:20 Rest & Rotate
- Bike or Jumping Jacks
- MedBall or Object Deadlift
- Push Ups**
- Medball or Object Thrusters
- Pull Up Hang or Plank Hold
**ADV – On Medball
Mobility
Quads and Hamstrings
WOD
3 Rounds
10 Strict Pull-ups
20 Deadlifts 225|155
30/25 Calorie Bike
40 Push-ups
50 Wall balls 20|14
2:00 Rest
Schwinn Bike 45|37 Cals
Rower – 40|30 Cals
Level 2- Reps: 10-15 185|115,-20/15-25-30
Level 1- ½ Reps, 135|85
ADV- 275|185
Coaches Tip – Your first set should be no less than 15 for push-ups and wall balls if completing the prescribed number of reps otherwise scale reps and use bands for push ups or a lighter ball for wall balls to move through the sets faster.
At Home WOD
3 Rounds
10 Bent-Over Rows 115|80
20 Single Leg Deadlifts*
400m Weighted Run**
40 Push-ups
50 Light Thrusters***
2:00 Rest
*10 Each Side
** or 1 Minute out, 1 Minute In
***Empty Bar Thrusters or light weights 20’s|15’s
Scale weight as necessary or make due with what you have. Increase the reps where need be.
Extra Work
75 V-Ups* or T2B
*Every time you break a set perform a 30 second plank.
L3 – 50 V-Ups or T2B
L2 – 75 Sit Ups
L1 – 50 Sit Ups