Get our vest ready

Sunday 5/24/20

Monday is Memorial Day and that means Memorial Day Murph! Since we cannot do it in the gym this year we will do a bonus park WOD at Sycamore at 10am and do Murph. There are some soccer goal posts and swings that you can do strict pullups off of but we will sub out pullups for DB hang power cleans. No need to reserve a spot just text me a heads up that you will be coming! We will be zooming at the same time

EMOM 20 min:
1 min: 45 seconds cardio of choice
1 min: 45 seconds max reps double unders or KB swings
*Choose a calorie range that you. can complete in 45-50 seconds and try to hit that for all 10 rounds. You may do burpees or 30ft shuttle runs if you don’t have a cardio machine
+
Against a 20 min clock:
10-9-8-7-6-5-4-3-2-1
Power clean (155/105)
Shoulder to overhead (155/105)
“GHD” situps or toes to bar or 2x regular situps
In the remainder time
1-2-3-4-5-6…….
Deadlift (155/105)
Handstand pushup or dips
*Barbell only= as written
*DBs= as written but withDBs
*KB= KB swings 20-18-16-14-12…/single arm kb push press 20-18-16-14…
*NO EQUIPMENT=Broad jump instead of power clean. Hand release pushups instead of shoulder to overhead. Inchworm instead of deadlift

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 8am 10am and 4:30pm 5:30pm Mon-Fri. 10am and 4:30PM Sat & Sun 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

If you’re really bored watch this test of clips!