05/01/20: Friday

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By
allen
May 1, 2020
05/01/20: Friday

allen

   •    

May 1, 2020

The gym is closed due to COVID-19 until further notice.Today's virtual classes via ZOOM -WOD - 7 & 9 AM, 12 & 6 PMROMWOD - 10 AMKid's Class - 4 PM????WOD & Wine - 8 PM*******BH Click HERE to reserve and join classes!****************WF Click HERE to reserve and join classes!*********Today's Workout


  • Warm Up
    • 50 Jumping Jacks
    • 20 Rockstars
    • 10 Push Ups+ 4 Shoulder Taps
    • 20 KB/DB Deadlifts
    • 400 m Jog
    • 10 Dips
    • 15 Swings
  • Conditioning - "The Long Way Home"*****Equipment Version*****Row 250 m|500 m|750 m|1000 mBike 500 m|1000 m|1500 m|2000 m*****Normal Version*****For Time
    • 200 m Run (Sub: Alt High Knees + Butt Kickers|Toe Taps|Stairs|Fast Walk)
    • 30 Dips (Sub: Box Dips - Str. or Bent Legs|Push Ups|3:1 Shoulder Taps)
    • 40 Swings (Sub: Single/Double Arm Hand Power Cleans|Good Mornings|Glute Bridges)
    • 400 m Run
    • 30 Dips
    • 40 Swings
    • 600 m Run
    • 30 Dips
    • 40 Swings
    • 800 m Run
  • AccessoryNot For Time - Quality
    • 100-150 Slow Drunken Mt. Climbers

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