With Snow in the forecast we will not be hosting a morning Pop Up and will reevaluate tomorrow morning for a midday class.
Zoom Class tonight at 530pm.
Check out our Class Schedule for all upcoming Pop Up and Zoom times. Click the Zoom link to join.
Warm-up
Alternating Tabata
:20 on/:10 off
-Jump Rope
-Squat Jump
then
—-
2x through
5Y’s, 5 T’s, 5 I’s, 5 W’s
—-
10 Scap Push Ups
Mobility
Mash and Stretch Calves
Twisted Hip Opener
Chest Stretch
Strength
E2MOM10
ODD- 5 Strict Press*
*3 Second Pause at the top of each rep. Focus on bracing the midline when holding the weights overhead.
Open WOD 17.5
10 Rounds
9 Thrusters 95|65*
35 Double-unders
Scaled- 65|45, Single Unders
*If performing with a single lighter object perform 9 reps on each side for each round. If performing with a heavier single object, switch sides each round.
Level 2 – 65|45
Level 1- 55|35
Jump Rope Subs – Run 100m, Bike .2, Row 150m or 30s of any of the following..mountain climbers, plate hops,
Extra Work
In 2 minutes Complete
50 Hollow Rocks
And in the remaining time
Complete a Plank hold
Rest 30 seconds
In 2 minutes Complete
40 Sit-ups
And in the remaining time
Complete a Plank hold
Rest 30 seconds
In 2 minutes Complete
30 V-ups
And in the remaining time
Complete a Plank hold