16 Alternating Crossbody Toe Touches
10 Inchworm T Rotations
:30 Each 10Arm Overhead Hold/March/40m-ish Carry
1-Arm Hang Snatch:
4 x 5-12 each
12 Minute AMRAP:
1 Arm Shoulder to Overhead (reps are each arm)
Scale to No-Push-Up Burpees as needed and to Russian Swings as needed. If Sit-Ups are no go without an AbMat, try anchoring with weight or switch to 2x Alternating Bicycle Crunches or 1x Tuck-Ups.
Post work to comments.
Description:55+FIT Gym-less WOD 4/1/20
Warm Up Explanation
3 Rounds, Deliberate Pace
10e Standing Leg Swings
20 Alternating Tall Plank Knee to Elbows
:30 Reverse Bridge Plank
4-5 Sets of Each:
6-12e Single Leg Romanian Deadlifts (add weight or use assist for balance as appropriate)
6-12 Push Up + Shoulder Taps (1 Push Up + 1e Shoulder Tap = 1 reps)
:20e Side Plank
20 Minutes, Continuous Effort
20 Jug Swings (or 10 each single arm if your weight is on the light side)
15 Sit Ups (feet anchored as needed)
30 Alternating Toe Taps (*second movement in this video)
A Friday moment of zen submitted by Coach Brett. Join us today for Locked & Loaded virtual classes at 7am and 12pm. Head over to the Virtual Class Info page to sign up
Brooklyn Community Foundation’s COVID-19 Response Fund
A message from our friends at Brooklyn Community Foundation:
As the impacts—both emerging and still uncertain—of the novel coronavirus mount across our communities, we are launching the Brooklyn COVID-19 Response Fund to provide immediate and longer-term resources to vulnerable residents across our borough. We are now accepting donations to the Fund at bcfny.org/COVID19.
We recognize that as the COVID-19 pandemic continues to intensify locally, it will have vastly disproportionate health, economic, and social impacts on our most vulnerable neighbors—including older adults, people with compromised immune systems, low-wage workers, and people who are unhoused—especially in communities of color.
Through consultation with our community partners, we have gathered information about how to most effectively provide immediate support, with the understanding that the impacts will be long-lasting and recovery for many will be a difficult process.
As a first step, we plan to issue grants to front-line service organizations that provide lifelines for vulnerable populations, meal delivery and daily living needs for homebound neighbors, support for low-wage workers who may experience food insecurity, loss of wages, and limited access to healthcare and paid sick leave, as well as other emerging needs.
Again, you can go HERE to support your community.
Question of the Day
Other than food, what have you purchased online since the shelter in place order?