Tuesday April 21st

7:00am Class – Join URL: https://zoom.us/j/921806302

8:30am Class – Join URL:https://zoom.us/j/226909441

12:00pm Class – Join URL: https://zoom.us/j/96082985153

5:00pm Class – Join URL: https://zoom.us/j/98439693042

6:30pm Class – Join URL: https://zoom.us/j/95950825727

Warm up:
1 min of cardio (run, bike, jump, row)
10 Burpees

Mobility:
Roll out front of shoulder on wall – 1 min each side
Javelin stretch – 1 min each side
Calf stretch – 1 min each side
Shoulder Internal Rotation (new) – 1 min ea side

Part 1:

3 sets of 15 PVC pipe Good Mornings, 15 Snatch Grip Deadlifts, 15 Muscle Snatches. 15 Behind the Neck Snatch Grip Push Press

Specific Warm Up:
2 Rounds of
15 DUs (30 SUs), 5 Single Arm Thrusters (L), 5 Push Ups, 5 Single Arm Thrusters (R). *Note Time

Part 2:

AMRAP 12 of 30 DUs, 10 Single Arm Weighted Thrusters (L), 10 Push Ups, 10 Single Arm Weighted Thrusters (R)

Scale:

DU => SU x 2, Scale Pushup quantity if needed or use Box/Bench/Couch

Notes:

Use the warm-up as guide to set your goal for this WOD. Break Up Pushups or scale number to move through quickly. Pushups should be done in 1 or 2 sets.

Alternative:

Part 2:

AMRAP 12 of 30 DUs, 10 Barbell Thrusters (95/65), 10 Push Ups, 10 Barbell Thrusters (95/65).

Express class:

Warm Up:
1 minute Cardio, 10 Burpees

Mobility:
Roll calves – 1 minute each and Lax Ball Upper back w/ arms in OH position – 1 minute per side

Specific Warm-up:
2 Rounds of
15 DUs (30 SUs), 5 Single Arm Thrusters (L), 5 Push Ups, 5 Single Arm Thrusters (R). *Note Time

WOD:
AMRAP 12 of 30 DUs, 10 Single Arm Weighted Thrusters (L), 10 Push Ups, 10 Single Arm Weighted Thrusters (R)

Cooldown:
Roll calves and shoulders with lax ball