Saturday March 21st

AT HOME WOD (Click links for videos)

Saturday 8:00am Class – Join URL:https://zoom.us/j/701171474

Warm-up:

For 5 min: 5 Sit-ups, 10 Lunges, 5 Deadlifts, 10 Bird Dogs.

*If using a barbell build in 2 or 3 sets to WOD weight

Mobility:

Pigeon Stretch – 1 min each side, Up/Down Dog – 2 min.

Part 1:

4 rounds of 10 Plank Pull Thru’s. Rest 90 sec.

For plank pull Thru’s you can use DB, KB, Towel with cans on it, Bag/Backpack

Part 2: 

For Time: 100 Mountain Climbers, 100 Squats, 50 Deadlifts, 100 Lunges, 100 Twists (12-18 min)

Alternate WOD

If you have a Barbell and/or Pullup Bar (This version is an on your own version not for the remote class):

Warm-up:

For 5 min: 5 Sit-ups, 10 Lunges, 5 Empty Barbell Deadlifts, 10 Bird Dogs.

Mobility:

Pigeon Stretch – 1 min each side, Up/Down Dog – 2 min.

Part 1:

4 rounds of 10 Plank Pull Thru’s. Rest 90 sec.

For plank pull Thru’s you can use DB, KB, Towel with cans on it, Bag/Backpack

Part 2: 

Warm-up: Clean and Deadlift in 2 or 3 sets build to WOD weight.

For time 40 Pull ups , 50 Squat Cleans, 40 HSPU, 50 Deadlifts

Rx 135/95 L2 105/75 L1 95/65

Notes: Weight should be moderate for Squat Cleans but light for Deadlifts. Focus on your form and keep a steady pace. On HSPU make sure to get full lockout and head through at the top.