Additional WODS 5.18.20

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[vc_column][vc_empty_space height="60"][vc_custom_heading text="Tuesday, May 19th LIVE Zoom Call" font_container="tag:h2|text_align:center|color:%231e73be" use_theme_fonts="yes"][vc_empty_space height="10"][vc_custom_heading text="Meeting Password: 019667 " font_container="tag:h4|text_align:center|color:%23dd0000" 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_column]
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[vc_column][vc_custom_heading text="Wednesday, May 20th LIVE Zoom Call" font_container="tag:h2|text_align:center|color:%2381d742" use_theme_fonts="yes"][vc_empty_space height="10"][vc_custom_heading text="Meeting Passcode: 020953" font_container="tag:h4|text_align:center|color:%23dd3333" use_theme_fonts="yes"][vc_empty_space height="10"][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="||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 ( 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



4 Sets:

Hinge Carry 20m

8 Single Leg Deadlift per side

Hinge Carry 20m

8 Pike Jumps

Rest :30



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.


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



1:00 Quad Stretch

1:00 Pec Stretch using Door Jam

1:00 Frog Stretch[/vc_column_text][vc_separator color="turquoise" border_width="4"][/vc_column][vc_column width="1/2"][vc_column_text delay="0"]ALTERNATIVE WOD 2




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



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.



5:00 Easy Jog / Walk

Nasal Breathing Only [/vc_column_text][vc_separator color="turquoise" border_width="4"][/vc_column]

author: Jackie Richards


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