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Lifting Ourselves and One Another

Sunday, March 29, 2020

At Home WOD:

A1.  Single Leg Split Squat with Front Rack Milk Jugs – 8-12 reps/leg @ 3030 X 4-5 sets, rest 60-90s

A2.  Plyo (Clap) Push-ups – 6-12 reps X 4-5 sets, rest 60-90s

A3.  L-Sit hold – 15-30s X 4-5 sets, rest 60-90s

A4.  Reverse Bridge Hold – 30s X 4-5 sets, rest 60-90s

WOD:

Tabata Intervals for reps of:

  1. Wallballs – 20#/14# to 10’
  2. V-ups
  3. Vertical Jumps – 24”/18”
  4. Back Extension

Coach’s notes:

Post results for all sets in At Home WOD and reps per movement. per exercise and all totals for Tabata intervals in WOD.

WOD Leaderboard

Comments: 3

1:00 Home ZOOM WOD:
Split squats with 15# DB’s – 10/10/10/8/10
Push-ups – 10/12/12/12/11
L-sit – accumulated 30s each round. Last round was unbroken h.
Bridge – 30-40 sec each round.
That was fun!


Also joined the 1pm Zoom class.

The 3 of us had to share so I started on A2
A2: 10 per round from knees
A3: 20 second “h” sits
A4: 30 seconds
A1: started with 10 then went to 8 with jugs. These sucked!
Thanks everyone! Great to see a big group!


A. 25# DBs. Worst by far. this was hard.
B. 12 clappers / round
C. 20 secs of l-sit / round on paralettes. Tried really hard to keep good form with toes pointed. Also tough.
D. yes.
Fun to do this on zoom with everyone!
(Oh, I broke once or twice on the squats towards the end. Still did 12 reps of each but probably should have just scaled reps).


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