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05
17
2020

Additional WODS 5.18.20

Zoom is now requiring passwords for meetings for security purposes. Make a note some calls this week will require you to have a passcode.

Tuesday, May 19th LIVE Zoom Call

Meeting Password: 019667

Please note: 6am class will be recorded and available for replay.

Wednesday, May 20th LIVE Zoom Call

Meeting Passcode: 020953

Please note: this class will NOT be recorded

ZOOM CALL Gymnastics & Mobility 5:30pm

Join Community Yoga Online

May promo code: UncommonYogaMay

Click here to Schedule a Yoga Class with Community Yoga

To join via their live streams: Sign Up for the class in MindBody (through their website). After you’ve signed up, please email (communityyogalafayette@gmail.com) or text (765-201–0494) to get the link to the specific class you are attending.

2 Additional Programmed WODs for You. Enjoy!

ALTERNATIVE WOD 1

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WARM UP:

4 Sets:

Hinge Carry 20m

8 Single Leg Deadlift per side

Hinge Carry 20m

8 Pike Jumps

Rest :30

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WOD:

10 Minute AMRAP:

14 Single Arm DB Overhead Squat

12 Object Swings

10 Burpees

Rest 3:00

Then… For Time:

The amount of rounds you completed in the first part. Goal is to complete the work in under 10 minutes.

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Options for scaling include holding a weighted backpack or duffel bag with two hands overhead in lieu of using a dumbbell.

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COOL DOWN:

1:00 Quad Stretch

1:00 Pec Stretch using Door Jam

1:00 Frog Stretch

ALTERNATIVE WOD 2

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WARM UP:

3 Sets:

Dimmel DL to a light burn; try to hit both hammies/glutes equally

3 Cossack Squats per leg w/ a 5 Sec Descent

10 Death March per leg

10 Single-Leg Pogo Jumps

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WOD:

Every 2:00 for 20:00

10 Hang Clean and Jerks; split up evenly if using a one-handed implement

20 Weighted Step-ups

Options for scaling include lower weight clean and jerks, or if you want to keep a heavier weight but can’t move fast enough then just do hang cleans. You can also do the step-ups on an easier box, do them without weight, or scale reps back. Make sure you’re comfortably done no later than 1:20 on the first couple rounds.

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COOL DOWN:

5:00 Easy Jog / Walk

Nasal Breathing Only 

author: Jackie Richards

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