05/12/20: Wednesday

The gym is closed due to COVID-19 until further notice.Today's virtual classes via ZOOM -WOD - 7 & 9 AM, 12 & 6 PMAbs - 1 PMKids' Class - 4 PM????Cooking Class - 5 PM w/ Will ⭐New Time!!⭐Oly Class - 5:15 PMMeditation - 7:30 PM*******BH Click HERE to reserve and join classes!****************WF Click HERE to reserve and join classes!*********Today's Workout

• Warm Up
  • :20 Wrist Circles
  • :20 Ankle Circles
  • 15 Rockstars
  • 10 Press Up + Down Dog
  • 20 Glute Bridges
  • 15 Single Arm Deadlifts (Each)
  • 10 Hand Release Push Ups
  • 10 Single Arm Hang Power Cleans
  • 8 Pike Push Ups
  • 6 Single Arm Power Cleans

• Conditioning - "Pike-ing Duck"*****Equipment Version*****Power Cleans (sx: 95#|65# rx: 135#|95#)Handstand Push Ups (crx: Strict)*****Normal Version*****AMRAP 142-4-6-8-10-12...
  • Single Arm Power Cleans (1:1 Alt. from the ground - Sub: Hang Power Cleans|Swings|Deadlifts|Glute Bridges)
  • Pike Push Ups (Sub: Single Arm Presses|Push Up + Down Dog|Hand Release Push Ups|Elevated Push Ups)

• AccessoryFor QualityComplete one movement before the next - Rest as needed
  • 50 Bicep Curls
  • 50 Tricep Extensions