WHOOT! WHOOT!!! We are going into the Yellow phase!!! We are still out until green then we can operate at 50% capacity (which will b very similar to our usual)!!!
With a continued decline in cases we should be back in a few weeks!!!
WOD
5 STATIONS
Round 1 - 2 mins each
Round 2 - :90 secs each
Round 3 - 1 min each
1) KB Swings
2) GHD’s
3) Cardio (row, bike, ski erg)
4) KB Goblet Squats
5) Ring Dips
Warm up 10 JJs, T-claps, Pogos, k/ankle grab 3x:20 pull up hangs Hip circuit Push aways 15 wall Balls SKILL ABS 4 mins call outs 3-rep max Squat Cleans WOD 8 min AMRAPS :30 secs cardio 8 HSPU’floor 8
Warm up: walk/jog 2 laps or 3 mins on bike/Row stretch hips (hip circuit) 3 min AMRAP OF: 3 Push ups5 3 sit ups 3 Air Squats WOD (Partners) 3 Rounds of 15 Tire Flips (together) 20 OH Med ball throws (
Warm up Michael Phelps stretchlp Running Warm up hip Circuit/pvc 3 Inch Worms Tabata push ups WOD 4 Rounds of Run 1 Lap 21 Double Unders 18 KB Swings (35/53) 15 Sumo Dead Lifts (135/185) 12 Pull ups