HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Monday 5/18/2020

LOCO ANNOUNCEMENTS
 
  • Our doors are OPEN, and the COVID group class schedule is LIVE on Zenplanner! A reminder that all classes are being held at the main gym for now, and sanitation/cleanliness guidelines have been implemented.
  • Members who have chosen an online or flex option will be added to True Coach by Wednesday, May 20th. Coaches will reach out to discuss this process in greater detail!

WOD 05/18/2020

WARMUP

Plate Warm-Up (presses, hops, rotations, etc.)

STRENGTH/SKILL WORK

Review each of the following movements:
Thrusters
Ground-to-Overhead
Devil’s Presses

WORKOUT

ROUNDS 1 & 2 (starts at the 0:00):
•21 Lateral Over-and-Back Plate Hops (Sub Lateral Barbell Hops)
•12 Dumbbell Thrusters (Sub Barbell)
•21 Lateral Over-and-Back Plate Hops
•9 Dumbbell Ground-to-Overheads (Sub Barbell, from hang position if necessary)
•21 Lateral Over-and-Back Plate Hops
•6 Devil’s Presses
Rest when finished, repeat at the 5:00

ROUNDS 3 & 4 (starts at the 10:00):
•21 Lateral Over-and-Back Plate Hops (Sub Lateral Barbell Hops)
•6 Devil’s Presses
•21 Lateral Over-and-Back Plate Hops
•9 Dumbbell Ground-to-Overheads (Sub Barbell)
•21 Lateral Over-and-Back Plate Hops
•12 Dumbbell Thrusters (Sub Barbell)
Rest when finished, repeat at the 15:00

COOL-DOWN/ACCESSORY

Ankle stretching and mobility

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