09/16/20: Wednesday

Today’s classes:
Zoom WOD – 12 PM
Live Stream – 7 AM & 4:30 PM
In/Outdoor WOD – 5, 6, 7 & 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🚨
Outdoor Kids 12-14 YO – ⭐3:30 – 4:15 PM 🚨MUST reserve in ZP – HERE🚨

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Today’s Workout

• Warm Up
  • :30 On|:15 Off
    • Straight Let Sit Ups
    • Forearm Plank
    • Drunken Mt. Climbers
    • Lemon Squeezes
    • Push Up + Down Dog
    • Standing Knee Pull
    • Hurdle Steps
    • Butt Kickers
    • High Knees
    • V Ups
    • Pike Push Ups
  • 300 m Jog

• Conditioning – “The Empire Pikes Back”
  AMRAP 20
  • 30 V Ups (Sub: Lemon Squeeze|Sit Up|Two Breath Side Planks)
  • 15 Pike Push Ups (Optional: HSPU – Sub: Single Arm Press|Push Up + Down Dog|HRPU)
  • 300 m Run (Sub: 400/300m Row|800/600m Bike|1:30 Alt. – :15 High Knees + :15 Butt Kickers|Toe Taps|Stairs|Fast Walk)

• Accessory
  

  Indoor 3 Sets – :15 – :30 Kip from the Pull Up Bar (sx: Active Shoulder Hang) 20 :05 Side Plank (Alternating)

  Outdoor 3 Sets – :15 – :30 Hollow Rock 20 :05 Side Plank (Alternating)