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Park WODs

10
May

Park WODs

Monday 5/11/20

10 rounds
1 min: 10 Bench press+Plank hold in top of pushup for remainder of minute or hold weight at lock out for reminder of minute
Rest 30 seconds between rounds
*Use the heaviest weight for possible for bench press. The plank hold/weight hold will fatigue your pressing a choose wisely
+
Every 3 min for 7 rounds:
21 deadlifts (135/95)
15 Box jump overs (24/20)
9 Front squats (135/95)
*2:30 time cap each round

Cool down
Calf stretch 1 min per side
High box hip 1 min per side
Supine twist with hip flexor 1 min per side

DV45 (booty pump Monday)
4 rounds
1 min odd object front rack hold (sandbag is ideal but heavy barbell or KBs will work)(if you have neither then do a wallsit)
1 min max distance walking lunges
@10
AMRAP 8 min:
1-2-3-4-5…..
Lunge complex (jumping lunge L + jumping lunge R + jumping air squat =1 rep)
7 DB power clean after each round
@20
AMRAP min:
100 KB swings or DB hang snatch
Max distance death march deatlifts
@30
AMRAP 8 min:
30 burpee step ups w/2 DBs
Max distance heather march deadlift
@40
tabata teabag squats

CrossFit pre teens
4x
1 min on
1 min off
Pizza game (parent tip: make them use their playstation/ xbox controller as the pizza to ensure maximum effort while dodging their partner
+
EMOM 14
1 min: Plank hold at top of pushup
1 min: standing strict press with object. (Use. something light. but still weight. Maybe some cans of food or laundry detergent
+
AMRAP 15
Run 100m. out
Jumping air squats
Run 100m back
situps
*Reps on situps and air squats increase by 5 each round. 5-10-15-20. Runs stay the same

THIS WEEK WE ARE GOING TO TRY SOME PARK WODS ON TUESDAY AND SATURDAY AT 10AM. THESE WILL BE LIMITED TO 10 PEOPLE PER CLASS. CLICK ON A DAY BELOW TO LOG INTO YOUR MIND BODY PROFILE AND RESERVE YOUR SPOT! TUESDAY SATURDAY. USE YOUR EMAIL TO CREAT AN ACCOUNT AND IT SHOULD LINK TO YOUR NAME THATS ALREADY IN THE SYSTEM. CLICK “CLASSES” AND PICK TUESDAY OR SATURDAY “SYCAMORE PARK”

WE WILL MEET ON THE SPORT TURF AT SYCAMORE PARK IN DANVILLE. PLEASE BRING A MAT TO LAY ON IF YOU HAVE ONE, A SET OF DBS OR A KB AND YOURSELF. ALSO STAY 6 FEET AWAY FROM EACH OTHER!

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