Monday (2020MAR23)- Zoom WOD

Equipment:

Dumbbells, Kettlebell

Home Options:

some equipment suggestions: kettlebell, Backpack with weight , weight vest, dog food bag, sand bag , banded squats, soup cans ect. 

 

0:00 – 5:00 

Whiteboard review

Coach will go over the Plan for the Day

Warm up: 5:00- 15:00

Full Gym

10 Min EMOM

10 Kb swing, 

50 ft run ( 25ft out 25ft back) 

Partial Gym

10 Odd object swing

50 ft run

No Gym

15 air squats

10 seconds high knees

 

15:00 – 20:00

Teach movements

 

Focus: 20:00-36:00

EMOM 16

EVEN: 8 Glute bridge 2 legs & 4 Left leg 4 right leg (pause 3 secs at top of the bridge)  (16 reps total) 

ODD: 30-45 second Hollow holds or Hollow rocks

 

36:00 – 40:00

Teach movements

 

WOD: 40:00-56:00  (10-12 minute Couplet)

Full Gym

Amrap 11: (aiming for 8-10 rds+)

10 Db thrusters

8 Burpees over Db

Rx 50/35

Scale 35/20 or lighter

Partial Gym

10 odd object thrusters ( dog food, backpack ect) 

8 burpees over object

No Gym

10 squat jumps (2 hands reach to 6” target) 

8 Burpees over anything

 

Recover: 56:00-60:00

Coach led stretch

 

Below are the meeting id’s for Zoom.  Please download the app, setup an account (it’s free), and put in the meeting ID.  The password for these classes will always be the one that was sent to you in your emails.  If you want to join and didn’t get the email, please text me at (636)279-0611.

 

Times for Monday, March 23, 2020

6:00am

Coached By CrossFit Indestri

Meeting ID: 757-725-909

 

10:00am

Coached By Neuse River

Meeting ID: 794-586-389

 

1:30pm

Coached By CrossFit WatchTower

Meeting ID: 393-480-011

 

4:30

Coached By CrossFit Indestri

Meeting ID: 219-208-173

 

Check tomorrow’s post for tomorrow’s coaching schedule AND Meeting IDs.