Blog

Additional WOD Ideas 3.30.20

03.29.2020
[vc_column][vc_custom_heading text="Tuesday, March 31st LIVE Zoom Calls" font_container="tag:h2|text_align:center|color:%231e73be" use_theme_fonts="yes"][vc_custom_heading text=" (Will not be recorded)" font_container="tag:h5|text_align:center|color:%23000000" use_theme_fonts="yes"][vc_empty_space height="10"][/vc_column]
[vc_column width="1/2"][vc_wtr_button url="url:https%3A%2F%2Fzoom.us%2Fj%2F497224849||target:%20_blank|" label="ZOOM CALL 6:00am" align="center" color="c_blue" margin_left="0" margin_right="0" margin_top="0" margin_bottom="0" delay="0"][vc_empty_space height="10"][vc_wtr_button url="url:https%3A%2F%2Fzoom.us%2Fj%2F701115090||target:%20_blank|" label="ZOOM CALL 8:00am" align="center" color="c_blue" margin_left="0" margin_right="0" margin_top="0" margin_bottom="0" delay="0"][/vc_column][vc_column width="1/2"][vc_wtr_button url="url:https%3A%2F%2Fzoom.us%2Fj%2F268156606||target:%20_blank|" label="ZOOM CALL NOON" align="center" color="c_blue" margin_left="0" margin_right="0" margin_top="0" margin_bottom="0" delay="0"][vc_empty_space height="10"][vc_wtr_button url="url:https%3A%2F%2Fzoom.us%2Fj%2F455831241||target:%20_blank|" label="ZOOM CALL 6:00PM" align="center" color="c_blue" margin_left="0" margin_right="0" margin_top="0" margin_bottom="0" delay="0"][/vc_column]
[vc_column][vc_empty_space][vc_wtr_divider type="dashed" divider_align="center" width_q="15" color_element="#000000" delay="0"][vc_empty_space][/vc_column]
[vc_column][vc_custom_heading text="Wednesday, April 1st LIVE Zoom Call" font_container="tag:h2|text_align:center|color:%2381d742" use_theme_fonts="yes"][vc_custom_heading text=" (Will not be recorded)" font_container="tag:h5|text_align:center|color:%23000000" use_theme_fonts="yes"][vc_empty_space height="10"][vc_wtr_button url="url:https%3A%2F%2Fzoom.us%2Fj%2F989365546||target:%20_blank|" label="ZOOM CALL Gymnastics & Mobility 5:30pm" align="center" margin_left="0" margin_right="0" margin_top="0" margin_bottom="0" delay="0"][vc_empty_space height="32"][vc_wtr_divider type="dashed" divider_align="center" width_q="15" color_element="#000000" delay="0"][vc_empty_space][/vc_column]
[vc_column][vc_custom_heading text="Join Community Yoga Online" font_container="tag:h2|text_align:center|color:%23dd9933" use_theme_fonts="yes"][vc_custom_heading text="March promo code: UncommonYogaMarch
April promo code: UncommonYogaApril" font_container="tag:h5|text_align:center|color:%23000000" use_theme_fonts="yes"][vc_empty_space height="20"][vc_wtr_button url="url:https%3A%2F%2Fcommunityyogalafayette.com%2Fschedule%2F%3Ffbclid%3DIwAR0qv8Tv98ycDHzAmUFScUBI6nOvve01QVs0hVB6-HcW9cilWlD4bn6sZHE||target:%20_blank|" label="Click here to Schedule a Yoga Class with Community Yoga " align="center" color="c_orange" margin_left="0" margin_right="0" margin_top="0" margin_bottom="0" delay="0"][vc_empty_space height="20"][vc_column_text delay="0"]

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.

[/vc_column_text][vc_empty_space height="20"][vc_wtr_divider type="dashed" divider_align="center" width_q="15" color_element="#000000" delay="0"][vc_empty_space height="20"][/vc_column]

[vc_column][vc_custom_heading text="2 Additional Programmed WODs for You. Enjoy!" font_container="tag:h2|text_align:center|color:%231e73be" use_theme_fonts="yes"][vc_empty_space height="20"][/vc_column]
[vc_column width="1/2"][vc_column_text delay="0"]WARM-UP

Oblique Opener x 1 min.

  • If you don’t have anything to place on your belly, find a surface or object on which you can rest your body to provide some feedback to your abs.

Single-leg Hinge, like a Death March but in place x 1 min per leg.

Jump Rope or Hop x 1 minute

15 Air Squats w/ 3 sec descent

 

Part A

For Time:

  • 27 Devil’s Press (See video below for your options)
  • Rest 1 min
  • 21-15-9
  • Thrusters (any object)
  • Pull-ups/Bent over rows/Towel Rows/Chair Rows (chair rows are done with a dowel rod or stick of some kind resting on two chairs/tables/boxes or whatever. The person would position themselves under the rod and pull themselves up)
  • Rest 1 min
  • 27 Devil’s Press

 

Part B

“Roxanne” Curls

  • These can be done like regular curls or like we did when Pete programmed “Dura” curls. Holding with forearms parallel to ground, curl up when they say “roxanne”, then go back to parallel. I tried this with a 25 kb and it was very spicy. Couldn’t get through it without cramping.

[/vc_column_text][vc_wtr_youtube url="CF1nXRUoeMA" size="480-360" resolution="medium" align="center"][vc_empty_space height="20"][vc_wtr_youtube url="3T1c7GkzRQQ" size="480-360" resolution="medium" align="center"][vc_empty_space height="20"][vc_wtr_divider type="line" divider_align="center" height="5" color_line="#000000" delay="0"][/vc_column][vc_column width="1/2"][vc_column_text delay="0"]WARM UP

Have some fun playing for 10 minutes.

  • Practice your handstands, do some cartwheels, forward rolls, go for a jog outside, play some basketball, balance on one leg, etc. You could even go to a playground or a track. Do something outside your normal fitness routine since today requires minimal equipment.

 

Part A

Breath Hold Work – 3 Sets:

  • 20 Jumping Jacks – Nasal breathing only
  • 3 Inhale/Exhales – Nasal only
  • At the bottom of the 3rd exhale, run as far as you can

*Get back to nasal breathing and start the next set as soon as possible.  Increase the intensity over each set.

 

Part B

“Cardio is Hardio” – 30 Minute EMOM:

  • Minute 1:  30 Double Unders OR 60 Single Unders OR Double Taps – you can also practice single/single/double for 30 total reps
  • Minute 2:  6 Inverted Burpees OR 6 Burpees over object
  • Minute 3:  6 Single Arm KB Swing (per arm) – No KB? Use a dumbbell, a gallon of milk, a lamp, your backpack, etc.

 

Cool Down:

10 Minutes of meditation.

  • Close your eyes, and practice the art of doing NOTHING.

[/vc_column_text][vc_wtr_youtube url="ZToicYcHIOU" size="480-360" resolution="medium" align="center"][vc_empty_space height="20"][vc_wtr_divider type="line" divider_align="center" height="5" color_line="#000000" delay="0"][/vc_column]

author: CrossFit Uncommon