NO PARK WODS

Thursday 6/18/20

ALL GATHERINGS OF LOVED ONES WILL TAKE PLACE AT THE GYM TOMORROW. NO PARK WODS. COUPLE SPOTS LEFT

ZOOM SCHEDULE FOR THURSDAY 9:30am 4:30pm 6:30pm

10 rounds:
3 min clock:
20/15 Calories (I you have no cardio machine do a 200m run or 20 30′ shuttle runs)
15 Burpees over rows or parallette
Max reps double unders/KB swings (53/35)
*Alternate rounds on KB swings and double unders
Rest 1 min between rounds
*Barbell only= 200m run/15 burpees over bar/max reps double unders and hang power clean 95/65
*DB only= hang DB snatch
*KB only = as written
*NO equipment = 200m run/15 burpees/max double unders or lateral jumps

Cooldown
calf stretch 1 min each side
super hamstring 1 min each side
pretzel 1 min each side

CrossFit pre teens
alternating tabata
hollow rock
jumping jaks
+
Every 90 seconds x 10
Run 100′
20 lateral jumps over object. 6′ high
+
AMRAP 10
5 backpack burpees
10 backpack walking lunges

If you would like a different workout or one special for the equipment you have please do not hesitate to text me. Ive been getting a lot so its no problem. My number is 925-785-2758. Keep doing your home wods and posting them on the social medias. Everyone loves seeing their gym friends even if its just a clip on insta! Stay active stay sane! 

Zoom classes at 9:30am and 4:30pm 6:30pm Mon Wed Fri. Tuesday Thursday 8am 10am and 4:30PM Sat 8am and 10am and 4:30. Sunday 8:30am 10:30am and 4:30 for the duration of this shelter at home period. Download the app and join the fun. Even if you want to just watch and chat with friends for a couple minutes! 
Meeting code is 
684-431-2223. Password is 277276
Seriously. If you’ve been lacking in motivation during this quarantine please try a zoom class. Its just like a regular class and will bring some normalcy to your day

Dan Bailey and Paul are meant to be training partners