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Open Gym or Daily WOD :P

Thursday, March 26th, 2020

As every Thursday, you have the choice of open gym or the daily WOD that is posted. Post to the private page which you decide to do, love seeing all the interaction with everyone.

Todays DEMO’s will all be hyperlinked to a video when you click on each movement listed in the SWOD/SKILL or METCON.

We did a trial yesterday on ZOOM, working out some of the kinks and should have it up and running by later today! Make sure if you haven’t already to download the App “ZOOM” onto your phone or computer.

CHALLENGE DAY 4: 8x Pushups!!

SWOD/SKILL:

NFT:
10-9-8-7-6-5-4-3-2-1
Dips (no place for dips?- off a bench/couch/chair/curb) make it hard by placing your feet up on a ball
Strict Pullups
*If you don’t have a place to do pullups, do bent over rows

Every Other Min for 12 Min
(6 Sets Total)
3x Squat Cleans
2x Thrusters
1x Push Jerk

Score: Heaviest Weight Used
Goal: Do the whole complex unbroken – heavy but with good movement!
*If you don’t have a barbell you can still do these movements with a KB or DB- if you can’t go heavy due to limited weights- go every min instead of every other.

METCON:

5 Rounds- Not for time but for completion… (not snail pace though)
10x Front Squat 95/65
8x Split Squat (4x right side-4x left side)
12x Leg Lifts (scale like leg levers for toes to bar)
*You can use this with barbell dumbbell or kettlebell

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