09/23/20: 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
  • 3 Sets
    • 5 Press UPs
    • 10 Single Arm Row (Each)
    • 15 Glute Bridges (2-Low Swing|3-Swing)
  • 200 m Jog
  • 10 Scap Pull Ups

• Strength
  

  Indoor 3 Sets 15-20 Unbroken Strict Pull Ups (add bands as needed – Sub: Ring Rows|Two Arm Prone Row|SA Row)

  Outdoor 3 Sets 15-20 Single Arm Row (Each Side)

• Conditioning – “Lord of the Swings”
  Every 1:30 for 18 min.
  1. 1. 1. 200 m Run (Sub: 250/200m Row|500/400m Bike|1 min. Alt. – :30 High Knees + :30 Butt Kickers|Toe Taps|Stairs|Fast Walk)
           Max KB Swings (Sub: Single/Double Arm DB Hang Power Cleans|Good Mornings|Glute Bridges)
        2. 200 m Run
           Rest the remaining time

• Accessory
  3 Sets
  • 20 DB Skull Crushers