Wednesday, March 19
You cannot have a positive life and a negative mind.
Announcements:
We’re adding a Wednesday 4:30pm with Coach Jason! Starting TODAY (the 19th). Monday’s 4:30pm was successful so we’re going to add this class as well.
Last Sunday’s class was a hit! We’ll keep that going for now. Coach Meg will be leading this Sunday’s class. 9:30am!
Warm-up
2-4 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
25 jumping jacks
5-10 push-ups, knee push-ups or elevated push-ups
5-10 scap pull-ups
5-10 ring rows
10-20 seconds handstand hold against wall, or with feet on a box in plank/pike position
6 shoulder taps (3 per side) against wall, or with feet on a box in pla he nk/pike position
Strength/Skill
(After WOD)
4 rounds for quality of:
10 Windshield Wipers
12 Dumbbell Lateral Raises, pick load
12 Dumbbell Front Raises, pick load
Athlete Instructions
Movement Demos
WOD
3 rounds for quality of:
100 Jump Ropes (any style)
50 AbMat Sit-ups
Overhead Carry, pick load, 30 m
3 Rope Climbs (or 3 Rope Lowers)
10 DB Shoulder Press, pick load
12 Pull-ups
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.