Pop Up Classes at 7:30am and 12pm Today. Zoom WOD at 530pm.
Check our Class Schedule for all upcoming Pop Up and Zoom times.
Click the Zoom link to join
Warm-up
:30s Work :10s Rest
- Single Unders
- Lunge Jumps
- Alternating Feet- Singles
- Muscle Cleans from Mid shin
- Double Unders
- Front Rack lunges
Rest a Minute
Complete in reverse order. If you’re feeling good try some triple unders for the last interval
Mobility
Quad Stretch
Pigeon Stretch
Hollow Rock Challenge
Week 2 = 20 Hollow Rocks
Strength
E2MOM12
Reverse Lunge
10 Reps (5 Each Side)
WOD
3 Rounds
3 Min Work:1 Min Rest
3 Hang Power Cleans 135|95
20 Double Unders
Then
3 Rounds
3 Min Work:1 Min Rest
5 Front Squats 135|95
10 Push-ups
Complete 3 rounds of the hang power clean wod, then 3 rounds of the front squat push-up wod. There is no extra rest between the 3 rounders aside from the 1 minute.
Extra Work
5-4-3-2-1
Wall Climbs
15 V-ups after each set
*can sub 10-8-6-4-2 Strict HSUPs or seated V-Press