Monday 3.30: Need Something New?

How about a new episode of Getting Woke with Lando feat. Stacey Kroon? It’s the 2nd full week of Corona shutdown here in Massachusetts and really, ya know, the entire world. The episode we recorded today, Episode 9: AZZ Everywhere…, is worth a listen whenever you can. Coach Stacey shares her knowledge about how to survive snacking during quarantine.

Getting Worked is the kind of pod you can put on in the car, or when doing some work, or really whenever. I genuinely think many of you will like what we got in these now 9 episodes. If you do please give them a listen, go onto Apple Podcasts, Spotify, Stitcher, wherever you listen and rate/subscribe like wild banshees would if they could could use technology and owned iPhones.

Oh well, another day I guess.

MONDAY
Strength: Front Squat
3-3-3-3-3

VIRTUAL WOD
CoreWOD: EMOM 10m
1-5: 15 Hollow Rocks + 10 Plank Knee to Elbows + 5 Up Downs
6-10: 20 Russian Twists (use any weighted object able) + 10 Seated Press + 5 Jumping Squats

WOD: With Equipment
With a running clock, perform the following:
– Part 1: 5 Rounds, each round 30s
Perform 3-5 Push-ups, Hold top of push-up with remaining time of 30s
After 5 rounds then right into
– Part 2: 5 Rounds, each round 30s
Perform a 10s squat hold @ parallel, ME Air Squats with remaining time of 30s
– Part 3: 5 Minutes to complete 100 KB Swings (DB Swings), full OH
Rest until clock is at 11:00 then begin Part 4.
– Part 4: EMOM 4m
3-5 Wall Climbs/5-7 Walk Outs (1 Push-up)

WOD: Without Equipment
With a running clock, perform the following:
– Part 1: 5 Rounds, each round 30s
Perform 3-5 Push-ups, Hold top of push-up with remaining time of 30s
After 5 rounds then right into
– Part 2: 5 Rounds, each round 30s
Perform a 10s squat hold @ parallel, ME Air Squats with remaining time of 30s
– Part 3: 5 Minutes to complete 50 Burpees
Rest until clock is at 11:00 then begin Part 4.
– Part 4: EMOM 4m
3-5 Wall Climbs/5-7 Walk Outs (1 Push-up)