Saturday (2020MAR28) – Quarantine WOD

Happy Birthday, Jordan!

 

Equipment:

Barbell, plates,

Home Options:

This can be done with dumbbells, kb or a backpack or bands also try a sumo deadlift with your couch

 

0:00 – 5:00

Whiteboard review

 

Warm Up: 5:00 – 10:00

10 of each:

Arm circles front and back

Hip circles each direction (Seated- Side Floor Touches)

Ankle circles (Seated- Wrist Circles)

Windmills (Seated- Wall Snow Angels)

Side lunge holds 10s L/R (Seated- Smush Presses)

 

10:00-15:00

Teach movements

 

Focus: 15:00 – 25:00

10 Min EMOM

10 good mornings (Seated- 20 Bandy Curls)

10 mountain climbers (Seated- Bandy Pull Aparts)

 

25:00 – 30:00

Teach Movements

 

WOD: 30:00:-38:00 

Full Gym

3rds

15 Deadlift

12 Burpees

Scale to 8 & 8 if you are behind 2:30 minutes a round

Partial Gym

3 Rounds

15 Db deadlifts Or odd object

12 burpees

No Gym

3 Rounds

15 Couch Sumo deadlift

12 Burpees

 

Seated

3 Rounds

15 KB Deadlifts

12 Ball Slams

 

Lockdown Goal setting 

40:00-60:00

Kevin Ogar to give some tips and tricks to improve daily life, nutrition and staying sane

 

Meeting IDs:

6:00am

CrossFit Indestri Hero WOD

417-553-176

 

8:00am

Neuse River Ruckus Class

364-142-131

 

9:00am

CrossFit WatchTower

657-978-697