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Join us Saturday!
VIRTUAL DOORS open at 9:20am!!
Door Pull Ups
Compass Shuffle Jumps
200m (.13 mi) Jog or :90s Jumping Jacks.
Then 3 rounds: 5 Side Lunges per side, 5 Single Arm Ring Row / Towel Row per side, 10 Glute Bridges, 10 Push Ups with Reach, 10 Sit Ups
Push-ups w/ Reach
"The World's Greatest Stretch"
Be sure to WATCH this video PRIOR to VIRTUAL CLASS!
WOD: "Lines and Lashings"
2, 9min AMRAPs
In 9 minutes, 2 min rest, 9 minutes again
25 Ring/Towel Rows or 15 Door Pull Ups
Then max rounds with the remaining time:
10 Sprinter Lunges -5L/5R-
15 Compass Shuffle Jumps
2 min rest. Repeat with Towel Row buy in (start rounds where you left off)
Scaling Guide: Scaling Guide: 5 - 9 rounds, about :90 sec to do the Towel Rows and then 1.5 min per round.
Coaching Tips: Make the Towel Rows as hard as possible. If you don't have a large enough towel to get at a low enough angle, use a bedsheet. You should hit failure at least once on each cycle on these. Be explosive on the up part of the Sprinter Lunges. Try to have fast feet on the Compass Shuffle Jumps, go wider for more of a challenge.