Tuesday 6.2 : Re-opening For Real

As promised a few days ago we will be emailing an extensive explanation about our re-opening plans for this week. We are still not 100% on what day but we are as close to 100% that we will be open for business with a “new normal” some day this week. Please bear with us, we are almost there!

The entirety of the plan and protocols will be emailed so make sure you keep an eye out. Most likely it will be coming tomorrow (Tuesday) as we have a few more things to finalize and people to talk to.

You are all the best and we can’t wait to see you again!

While this will be discussed in the email I wanted to address it since I know some people are worried. We will be continuing with VirtualWOD classes even though we are re-opening. The schedule might change slightly but I can guarantee you will have at least 2 VirtualWODs every day M-F. Not sure yet on Saturday.

Again more info to come!

Strength: Push Press + Push Jerk
15 minutes for max 2 + 2, work to get absolutely max as able for 2 push press then use push jerk to continue (ideal).

Core: 40s on, 20s off
Bridge Hip Raises, R
Bridge Hip Raises, L
Toe Touches
Bridge Leg Raises, R
Bridge Leg Raises, L
– rest 1 full minute then 1:00 each element:
Plank Push-ups
Plank Side Steps + Push-ups
Hollow Rocks
then 2m AMRAP
5 Double Mountain Climbers
10 Dead Bugs

WOD: 6 Rounds, 2:00/1:00r
5 Up Downs
10 Thrusters (5/5) (Jumping Squat)
15 Sumo Deadlift High Pull (10 Step Back Lunge + High Knee)
AMRAP Burpees with remaining time
2nd Round: V Ups
3rd Round: Squat Side Hops
4th Round: Lemons
5th Round: Lunges/Jumping Lunges
6th Round: Burpees

Extra Work
1. EMOM 8m: 1 Squat Clean + 1 Hang Squat Clean
rest 4 min then EMOM 8m
1 Squat Snatch + 1 Hang Squat Snatch

2. Bench Press: 3-3-3-3-3-3

3. Accumulate 2:00 of hollow rocks