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Wednesday 5/6/2020

LOCO ANNOUNCEMENTS
 
  • Tell your friends about our 21 Day ‘Tone from Home’ Challenge! This is our online coaching program for non-members (for the level of service you’re getting right now, it costs close to $400/month)!
  • Live Zoom classes– Noon, Monday through Friday; 6pm on Monday, Wednesday, and Thursday; NO classes on Saturday.

WOD 05/6/2020

Zoom WOD (Live at Noon and 6pm)

BRIEF

Today we have 2 alternating EMOMs (Every Minute On the Minute) with a 3:00 rest between them.

The first EMOM starts with a combo of strict presses and push presses. Pick a weight that allows you to stay unbroken throughout, with smooth movements. Pause at the top of each rep, fully locked out in order to show control and to work on overhead stability. Although 12 straddle pulses will be quick, they will be the most difficult movement in today’s workout. Focus on full core engagement in order to control the subtle leg movement. It helps to press your fingers into the ground.

The second EMOM will require much more breathing than the first. Choose a weight for your deadlifts that can be done unbroken, but still tough, through all 5 rounds. On both the burpees and deadlifts, shoot for the higher end of the rep range. If it starts to take you longer than 40 seconds, drop the reps.

WARMUP

8 Minutes (smooth movements):
•10
Wall Slides
•15 Goodmornings (bodyweight)
•10 Scap Push-ups
•10 Cat-Cows

WORKOUT

10-Minute EMOM, Alternating Between:
•5 Strict Presses + 10 Push Presses
•8-12 Straddle Pulses

Rest 3:00

10-Minute EMOM, Alternating Between:
•10-12 Deadlifts
•8-10 Burpees Over Object

ACCESSORYMobility

3:00-4:00 in each of the following:
Couch Stretch (ea/s)
Classic Triceps and Lat Stretch (ea/s)
Pigeon Stretch (ea/s)
Extended Child’s Pose

Demo Videos

Wall Slides:
https://www.youtube.com/watch?v=LvW1tOPwTBM
BW Goodmorning:
https://www.youtube.com/watch?v=2KCs_VRoSLA
Scap Push-ups:
https://www.youtube.com/watch?v=5LeqmjT1j18
Cat-Cows:
https://www.youtube.com/watch?v=K7spQcoF16Y
Strict Presses:
https://www.youtube.com/watch?v=9G1ATSx1JQ8
Supine Knee Raises:
https://www.youtube.com/watch?v=aK8Rm_tv3WM
Deadlifts:
https://www.youtube.com/watch?v=op9kVnSso6Q
Push Presses:
https://www.youtube.com/watch?v=4DklYEgBLh0
Straddle Pulses:
https://www.youtube.com/watch?v=geS0bvXXD08
Burpee Over Object:
https://www.youtube.com/watch?v=5NB4J3-YYhQ
Couch Stretch:
https://www.youtube.com/watch?v=Fg-lwNBzVV8
Classic Triceps and Lat Stretch:
https://www.youtube.com/watch?v=IPKRtU5n3Ew
Pigeon Stretch:
https://www.youtube.com/watch?v=s6FPOc-ZOyg
Extended Child’s Pose:
https://www.youtube.com/watch?v=0oX2CmhBKsY

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