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- Live Zoom classes– Noon, Monday through Friday; 6pm on Monday, Wednesday, and Thursday; NO classes on Saturday.
- A schedule of our Social(ly Distant) Events for the month of April can be found here.
WOD 04/27/2020
Zoom WOD (Live at Noon and 6pm)
BRIEF
Today it’s 8 rounds of (decline) Push-ups and Single/Double-unders with a twist — every 2:00, do 10 Ground-to-OH.
The (decline) Push-ups are the main focus of the 8 rounds, as these will fatigue quickly. Break up sets early and often to avoid hitting failure at any point.
Single-unders or double-unders should remain unbroken for all 8 rounds, if possible. Take a few deep breaths before each set to make this happen.
On the 2:00 marks, get right into the Ground-to-OH. Get them done quick, but don’t rush. Keep them unbroken and smooth. As you get closer to the end of the rounds, pick up the pace to avoid any extra Ground-to-OH sets.
WEIGHT: For the Ground-to-OH, use anything you can hold onto with both hand, and comfortably take from the ground to full overhead extension smoothly for 10 reps in a row. A backpack or duffle-bag would work best here.
WARMUP
2 Rounds of:
•10 Toe-touch to Back Extension
•30 sec Doorway Stretch ea/s
THEN
3 Rounds of:
•10-15m Bunny Hops
•10 Chair/Box Push-ups
WORKOUT
8 rounds for time:
•10 Push-ups or Decline Push-ups
•75 Single-unders or 25 Double-unders
Every 2:00, 8 Ground-to-OH
ACCESSORY – RDLs with Toes Elevated
2-4 sets of 15 reps
2:00 Rest between sets
This accessory movement hammers the hamstrings & glutes. Descend slowly until you feel a stretch in the hamstring, then pause for a second before following the same path back to extension. Move consistently through all 15 reps without any rests. Expect a deep burn towards the end of every set (this is a good thing).
WEIGHT: Use anything you can hold onto with both hands and move smooth — backpack, luggage, or duffle-bag work fine.
Demo Videos
Doorway Stretch:
https://www.youtube.com/watch?v=CEQMx4zFwYs
Bunny Hops:
https://www.youtube.com/watch?v=UDZBGzeQea0
Box Push-ups:
https://www.youtube.com/watch?v=zpS-qGzcH4s
Single-unders:
https://www.youtube.com/watch?v=zpS-qGzcH4s
Ground-to-Overhead:
https://www.youtube.com/watch?v=H0I_B1njFAY
Push-ups:
https://www.youtube.com/watch?v=_l3ySVKYVJ8
Double-unders:
https://www.youtube.com/watch?v=h7XjUbUpeHE
Decline Push-ups:
https://www.youtube.com/watch?v=UcsnRkdUuOM
Toes Elevated RDL:
https://www.youtube.com/watch?v=3Ch7uK-0j9c
