Blog
04
26
2020

Additional WODS 4.27.20

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[vc_column][vc_empty_space height="60"][vc_custom_heading text="Tuesday, April 28th LIVE Zoom Calls" font_container="tag:h2|text_align:center|color:%231e73be" use_theme_fonts="yes"][vc_empty_space height="10px"][vc_custom_heading text="Please note: 6am class will be recorded and available for replay. " font_container="tag:h5|text_align:center|color:%23000000" use_theme_fonts="yes"][vc_empty_space height="10"][/vc_column]
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[vc_column][vc_custom_heading text="Wednesday, April 29th LIVE Zoom Call" font_container="tag:h2|text_align:center|color:%2381d742" use_theme_fonts="yes"][vc_custom_heading text="Meeting Passcode: 018206" font_container="tag:h4|text_align:center|color:%23dd3333" use_theme_fonts="yes"][vc_custom_heading text="Please note: this class 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%2F93842753732%3Fpwd%3DZUVtb2hFZDNHNG9zSUJSM3lxcEw5dz09%20||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]
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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.

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[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"]ALTERNATIVE WOD 1

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WARM UP:

10 Single Leg Toe Touches per side

5 Inchworms into 30ft Bear Crawl

5 Spiderman into 30ft Backwards Bear Crawl

Frankenstein

High Knees

Butt Kickers

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PART A.

3 Sets:

:30-1:00 Sheet Pull Squat Hold immediately into…

Max Active Squat Hold

Rest as Needed

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PART B.

For Time: Deck of Cards WOD

  • Clubs: Burpees
  • Diamonds: Kettlebell Swings OR Object Swings OR Stationary Ski Jumps
  • Spades: Broad Jumps
  • Hearts: Split Squat to Shoulder Raise
  • Joker: 400m Run

Workout is completed once you get through the entire deck OR 30 minute cap

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COOL DOWN:

5:00 Straddle Stretch Against Wall

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Click the below video for movement explanations[/vc_column_text][vc_separator color="turquoise" border_width="4"][vc_wtr_youtube url="bAfu8321LAE"][/vc_column][vc_column width="1/2"][vc_column_text delay="0"]ALTERNATIVE WOD 2

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WARM UP:

7:00 AMRAP

Dimmel Deadlift to light burn

6 Reverse Lunges

6 Push-ups to down dog

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PART A.

12:00 AMRAP

8 Deadlifts

4 Hang Snatches

8 Squat Jump Overs

*If using one db or kb, do all one hand for a set, then switch to other hand next set.

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PART B.

100 Towel/sheet rows

5 Cossack Squats per side each time you break.

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COOL DOWN:

1:00 Supine Crossover Stretch per side

1:00 Squat Stretch Holding Door Jam

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Click the below video for movement explanations[/vc_column_text][vc_separator color="turquoise" border_width="4"][/vc_column]

author: Jackie Richards

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