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“GHD” situps


“GHD” situps

Monday 3/30/20
AMRAP 12 min:
50″GHD” situps
50 See the light situps
50 Regular situps
*If you have a medball, sit on it and anchor your feet. The medball makes a mini ghd. You can also use couch or seat cushions or whatever you can think of. If you wont have anything then do 50 v-ups
7 rounds for time:
15/10 Calories or 15 (30′ shuttle runs) or 15 burpees or 60 double unders
12 Hang power Cleans (135/95)
9 Push jerks (135/95)
*If you have all of the above equipment then do it as written.
*Id you have no cardio stuff and your REALLY tired of burpees and running. You can do sumodeadlift highpulls with an empty barbell. 2 reps=1 calorie
*2 DBs= DB hang power cleans and DB push jerks
*1 DB= 16 DB hang power clean 12 Single arm DB push jerks
*KB=15 KB swings and 15 KB push press
*Wallball=Wallball shots and handstand pushups
*No equipment=shuttle runs, 12 stick jumps, 9 handstand pushups

DV 45(Booty pump Monday)
10 min max reps Lungsters (Lungster=lunge + lunge + thruster)
*every min on the min perform 8 light deadlifts
@15 min
AMRAP 10 min:
T bag squats
Defect revers lunges
*30 second wall sit after each round
@30 min
10 min amrap
10 Single arm devils press
20 Sumodeadlift high pull

CrossFit preteens
Alternating tabata
air squats
Every min on the min for 10 min
10 goblet lunges (5 each let)
*Focus on keeping chest up right and tapping knee on the ground and not letting back foot flop around
10 rounds
1:30 on
:30 off
10 burpees over object + max reps 30′ shuttle runs in remainder of time

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 924-785-2578. 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! 

If you haven’t done a zoom class yet then do it! Its just like regular class, I yell at you, tell great jokes and sing along to the songs! Classes are at 10am and 4:30pm everyday 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 

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