Pyramid WOD

Jun 2nd, 2020

Category: Uncategorized

Pyramid WOD

Outdoor Classes running all day – Register on the ZenPlanner App. Live Zoom WOD- from the Box at 12pm & 5pm today. Follow the link in our bio to join—-> https://zoom.us/j/491227192

Warm Up
Tabata Row*
8 sets of 20 on: 10 off
start at 70% and increase the power of the pull each interval

*No rower = tabata Squat Jumps

10 Scap Push Ups
10 Step Ups
10 Push Press
10 Empty Bar Thrusters
10 Box Jumps
10 Scap Push Ups

Box Mobility
World Greatest Stretch on the box – spend 30s – 1 minute in each position

Roll hamstrings and stretch calves on the box

Strength
EMOM10
1 Thruster
1 Push-press

WOD
750m Row
25 Box Jumps
25 Thrusters 135|95
25 Box Jumps 24|20
750m Row

Level 2- 115|75
Level 1- 95|55

ADV – 30|24 Box Jumps

At Home Version
600m Run*
25 Box Jumps
25 Thrusters 135|95
25 Box Jumps
600m Run

*sub 30 Lateral Squat Jumps over the Bar & 30 Bar Facing Burpees for each 800m Run

Extra Work/Core Cash Out
30-20-10
V-ups
Plank Ups
Bicycle Abs X 2
Supermans