04/15/20: Wednesday

The gym is closed due to COVID-19 until further notice.Today's virtual classes via ZOOM -WOD - 7 & 9 AM, 12 & 6 PMKids' Class - 4 PMOly Class - 5:15 PMMeditation - 7:30 PM

*******Click HERE to join the live Zoom class!*********

Today's Workout

• Warm Up
  • :30 Jump Rope
  • 20 T-Spine Openers (10|10)
  • 10 Groiners (Alternating)
  • :30 Jump Rope
  • 20 Single Arm DLs (10|10)
  • 10 Single Arm Hang Power Cleans (5|5)
  • :30 Jump Rope
  • 20 Air Squats (:03 Negative for the first 10 reps)
  • 10 Hang Squat Cleans

• Conditioning - "Vulcan Death Grip"*****Equipment Version*****Hang Squat Cleans (sx: Scale as Needed rx: 95#|65#)*****Normal Version*****For Time - Alternating Movements
  • 21-18-15-12 -9 -6 -3 -- DB Hang Squat Cleans (Sub: DB Squats|HPC|Swings|Glute Bridges)
  • 70-60-50-40-30-20-10 -- Double Unders (Sub: Single Unders|Jumping Jacks|Plate/Stair/Object Hops|:30 Toe Taps|:30 Standing High Knee March)

• Accessory5 Sets
  • 10 Tempo Dips (:03+ Negative)