WOD 5.16.20

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Locked & Loaded WOD 5.16.20

Warm Up
10 Minutes for Quality:
8 Double Kettlebell Romanian Deadlift (3 second negative)
20 Bicycle Crunches 
5-10 Push-Up Shoulder Taps
5 Bent Over YTWs (light or no weight) 

Conditioning
5 Rounds:
:30 Kettlebell/Dumbbell Deadlifts 
:30 Tall Plank 
:30 Burpees 
:30 Rest  
:30 1 Arm Kettlebell/Dumbbell Swings
:30 Squat Hold
:30 Jumping Air Squats
:30 Rest

Post work to comments.

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Brittnastics 5.16.20

Warm Up
3 Rounds:
7 each side Weighted or Unweighted Windmills
7 Compression Sit-Up to Pancake 
7 Seated Straddles + 7 Circles In and Out

Moving our prep work into the warm up. 🙂

Mobility
8 each side Adductor Rocks & Rotations
Frog Stretch PAILs & RAILs

Strength
5 x 1.1 Wall Assisted Straddle Press (can also do spotter assisted)

Rest :20, rest :60.

Modifications: wall assisted negative only (kick up to handstand and straddle down slowly), partner spotted negative or full press (last week those in class who had a spouse/roommate/partner were able to complete the press negative with a spotter, which was super fun!), towel pike/straddle ups or straddle hops.

OR

5 Rounds:
A1) :20 Wall Facing Hollow Body Handstand

Immediately into…

A2) 6 Straddle Hops (or your Towel Straddle Ups)

Finisher Work
4 Rounds:
6/6 Super Slider Lateral Lunges
6-8 Super Slider Ab Roll Outs

Go as low as you can on both movements while holding good positions!!

Good position for lateral lunge: neutral spine, knee in line with foot, maintaining toes of extending leg facing forward & in line with other foot

Ab roll out: no arching of spine, butt squeezed and tucked, arms straight.

Post work to comments.

Weekend Classes

Get your socially distanced fitness on with us this weekend! We have a few classes to choose from. Here’s our schedule:

Today
10am Locked & Loaded
12pm Brittnastics

Sunday
10am Active Recovery

Click over to the Virtual Class Info page to join us.