Sunday
Stay Home If You Feel Sick. Wash Your Hands, Use Sanitizer.
Please try and Stay In Your Designated Workout Area
After you set Up your Station.
Help Us Keep The Gym Clean and Safe for Everyone.
set up station for indoor wod suggested with:
mat
lacrosse ball
foam roller
pull up station
rower
matador/rings
dumbbell
joint mobility drillz:
2:00 ankle mobility
2:00 shoulder mobility
warmup:
3 rounds of:
:10 catch ring support
:20 full extension ring support
*performed every :30 – scale on matador
2 rounds of:
:30 donkey kicks
:30 burpee pull ups
*performed every 1:00
metcon:
1 round for max reps of:
1:00 bar muscle ups or strict pull ups
1:00 rest
1:00 strict handstand push ups
1:00 rest
1:00 row for calories
1:00 rest
1:00 single arm alternating dumbbell snatches
1:00 rest
1:00 ring or matador dips
1:00 rest
1:00 plank
4:00 rest
4 rounds of:
bar muscle ups or strict pull ups
strict handstand push ups
row for calories
single arm alternating dumbbell snatches
ring or matador dips
plank @ :40
*performed every 1:00 @ 60% reps achieved