Zoom Schedule this Week
Monday 12pm & 530PM
Tuesday – 7am & 5:30PM
Wednesday – 12pm & 5:30PM
Thursday – Christmas Eve – 7am
Friday – Christmas – Off
Live coached WODs on Zoom. Check our Class Schedule for all upcoming times. Click the link to join—-> https://us02web.zoom.us/j/82749649481
Warm-up
1 Min of each
-Plate Fast Feet
-Plank to Push Up or Plank Up to Push Up
-Object Pull Overs
-Lateral Box Step Overs
Mobility
Stretch Lats, Chest, Calves & Hip Flexors
Strength
EMOM15 –
- 10 Object Pull-Over
- 10 Bent Over Row*
- 10 Weighted Sit-Ups
*If Single Arm Complete 10 on Each Side
WOD
10 Rounds
5 Deadlifts 225|155
5 Burpee Pull-ups
Level 2- 185|125
Level 1- 135|95
ADV- 275|185
At Home WOD
10 Rounds
10 Single Leg Deadlifts*
5 Devil’s Press**
*5 Each Side
** Use 2 Lighter Objects or 1 Heavier Object Alternating Arms
Extra Work
Tabata Plank Ups*
20s Work: 10s Rest X 8
*Stay Tight and Try to Minimize the Wiggle on the Way Up. The Rest is an Active Rest. Hold the Top of a Push Up During the Active Rest Portion