ALTERED TUESDAY SCHEDULE

Similar to Monday we are altering Tuesday’s schedule and having class at 7:00, 12:00, and 5:00 with coach Alex virtually. Please reach out to me should you have any questions or need support. Keep an eye out before your class for your Zoom link to your session.

CONGRATULATIONS COACH KIM

Coach Kim finished her Games online qualifier events today and KILLED IT. She currently sits in 30th place before video and score review. She placed 67th in the world in the open, and has improved on that number with this current placing. We are SO PROUD of her, check Facebook for pictures and videos.

hWOD FOR 03-17-20

Warm Up

2 rounds of :30 each | Rest :30 inbetween:

High Knees in place, Butt Kickers in place, and High Plank in place

10 Reps Each:

Goodmorning, Prone Swimmers, Iron Cross, Scorpion

Movement Practice:

Double under hops x 20

Jump to land in power position x 5

Extended Warm Up / For Quality:

Double Leg Glute Bridge x 10

Single Leg Glute Bridge x 10 Each Leg

2 Rounds - Superman Holds :15 Each | :15 rest between rounds - I , T , W , V

Cossack Squat to parallel x 10

Cossack Squat to depth x 10

-then-

AMRAP 10 Minutes:

10 Power Jumps (land in power position)

10 Plank Shoulder Taps

10 Single Leg "Deadlifts" (Bird Bops)

Only the AMRAP is scored - total rounds + reps completed in 10 minutes.