Danny

Sunday 3/22/20

EMOM 12 min:
5 Hang squat clean
*If you have a bar and a lot of weight, use as much weight as possible for 5 every min. If you are limited on weight try 5-10 reps per min. 10 per min would be tough. If you have dumbbells try to do 5-10/min. If you a KB try 8 kettlebell taters per min. If you have 0 equipment, try to get an old duffle bag or back back and some garbage bags. Triple bag the garbage bags and shovel as many rocks as you can in it. If you have some duck tape, tape the crap out of it. Then put that bag inside of the duffle bag. Boom you have a DIY sandbag with handles to hold you over until this is over.
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“Danny”
AMRAP 20 min:
30 Box jumps (24/20)
20 Push press (115/75)
30 Pullups
or
AMRAP 20 min:
30 Stick jumps
20 *Wild card
30 bent over backpack rows
*wild card= use whatever equipment you have
Wallball= wallball shots
KB = KB snatch
Dumbbells = Push press
cardio machine=calories
Jump rope = 3x double unders
nothing = v-ups

Tomorrow is a pretty regular in gym class WOD for the most part but if you would like something extra please do not hesitate to text me. Also if you need ideas for subs or anything please text me. My number is 925-785-2758. Keep working out and keep posting stuff online. It really helps everyone out!!

Also log into zoom to try an online class. We will be running them everyday at 10am and 4:30pm for the duration of this shelter in place. All you have to do is download the zoom app then join the meeting and ill take you through class!
The meeting ID # is 684-431-2223