COME IN SATURDAY FOR OUR “AUTISM AWARENESS WOD” at 9AM
-WE WILL BE PERFORMING THE WOD “HOPE”……WEAR ALL BLUE
-WE WILL HAVE A LINK FOR DONATIONS!!!
-250M Row OR 15 Cal Bike
-15 Banded Good Mornings
-10 Spiderman Lunges (deep stretch)
Clean Grip Tempo Deadlifts
5 Sets of 5 Reps (55-65%)
*Rest 2mins between sets*
*TEMPO- straight up/ 3sec pause at the top / 3secs going down/ 2sec pause on the floor
*Dont go beyond the percentages today, your main focus is mechanics, tempo and breathing….we will be getting heavier in other weeks!
3 Sets for Total Reps / Time.
-Max Reps Russian KB Swings (53/35)(+70/53)
-Max Wall Sit Hold (must stay at 90 degrees)
*Keep track of your total kb swings and total time holding the wall sit
DAILY CHALLENGE EXERCISE
-15 Windmills each arm (weight if able, no more than 10lb db)