09/09/20: Wednesday

Today’s classes:
Zoom WOD – 12 PM 
In/Outdoor WOD – 5, 6, ⭐7 (Live Stream) & 9 AM & 4:15, 5:15, 6:15 PM 🚨MUST reserve in ZP – HERE🚨
Open Gym – ⭐8-9 AM (12 Spots) 🚨MUST reserve in ZP – HERE🚨

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Today’s Workout

• Warm Up
  • 400 m Jog
  • :30 Plank
  • 20 Glute Bridges
  • 10 Infant Squats
  • 20 Groiners w/ T Spine Opener
  • :30 Downward Dog Hold
  • 10 Presses
  • 10 Front Squats
  • 10 Push Presses
  • 10 Thrusters

• Strength
  

  Indoor Every 1:30 for 8 Rounds 3 Strict Presses (Sub: Pike Push Up|Push Up + Down Dog|HRPU|Bent Over Row)

  Outdoor Every 1:30 for 8 Rounds 3 DB Strict Presses

• Conditioning – “Gone with a Tres”
  

  Indoor 3 x AMRAP 4 400 m Run (Sub: 500/400m Row|1km/800m Bike|2 min. High Knees+Butt Kickers|Fast Walk) Max Thrusters (rx: 75#|55# – Sub: Push Press|Front Squat|Power Cleans|FR Lunge) – Rest 2 min. –

  Outdoor 3 x AMRAP 4 400 m Run Max DB Thrusters (rx: 30#|20#) – Rest 2 min. –

• Accessory
  3 Sets
  • 15 Single Arm Bent Over Row (Each Arm)