10:30am & 12pm Pop WOD Today
5:30PM Zoom WOD too! Check our Class Schedule for all upcoming times.
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Warm-up
EMOM 6
1. 20 Single Arm Alt. Russian Swings
2. 20 Jumping Lunges
3. 40 Double Unders or 40 Seconds Double Under Attempts
Mobility
Glutes – Pigeon Stretch
Strength
EMOM10
Box Squat
2 Reps
WOD
EMOM18
1. 15 Kettlebell Swings 2|1.5
2. 20 Goblet Lunges
3. 40 Double Unders
Level 2 – 1.5|1
Level 1 – 1|0.75
At Home Strength
Tempo Back or Front Squat
3-3-X-1*
*3 Second Negative, 3 Pause, Explode Up, 1 Pause at the Top
At Home WOD
EMOM18
1. 15 Kettlebell Swings 2|1.5
2. 20 Goblet Lunges
3. 40 Lateral Plate Hops
Level 2 – 1.5/1
Level 1 – 1/0.75
Extra Work
3 Rounds of
Tabata* Row, Bike or Other**
Rest 2 Minutes between each Tabata
*8 Sets of 20s Work 10s Rest
**Other =
1st Tabata = Tuck Jumps
2nd = Mountain Climbers
3rd = Burpees