9:30 AM 8 X ( 24 min total) in 2:30s athletes complete 10 push ups 10 goblet squats 10 box jumps remaining time max cal row :30 rest between rounds 10:30 AM Comp class with coach Katie
WOD #1EOMOM 10min 1) 15 wall ballsMin 2) 1-2 wall walks Rest at least 10 min to switch WOD #2EOMOM 10min 1) 20 KBSmin 2) 30 dubs (50 singles) Ca$h OutAccumulate 5 min of plank
AMRAP 6 asc b 2’s 2 cal AB 4 pl. G2OH Rest at least 10 min to move members and wipe down equipment WOD #2 AMRAP 6asc by 3s3 cal row6 plate squats holding it straight out from body.
Tabata x 2 -sit ups -bicycle kicks -Russian twists -plank 5RFT 20 KBS15 goblet squats 10 over kb burpees
WOD #1 10x of :30’s Max cal AB :20’s rest Rest at least 10 minutes to move members and wipe down equipment. WOD #2 10x of:30s max cal row :20s rest *score is lowest cal round for each machine.
Warm up: 3 X :30 s running in place 10 kick ups 10 air squats 3 inchworms Strength: -accumulate 5 min of plank -accumulate 4 min of active bottom squat hold (active means you are engaged..not just hanging out down there) -accumulate 3 min of handstand/headstand/wall walk hold *every time you break 5 burpees to…
10AM zoom meeting please join https://us04web.zoom.us/j/534469686?pwd=MXdJb0RsK0c1eGphaVcrZG9keXgxdz09 Meeting ID: 534 469 686 Password: 026799 “Deck of Cards” Hearts = push ups Spades = burpees Diamonds = sit ups Clubs = air squats Face cards = thrusters with object (find something anything..text book/phone book/ DB / gallon of milk etc.)