Sick quarantine pump

We are trying our a different zoom schedule this week to try and get some more participation Mon-Fri 8am 10am 4:30pm and 5:30pm. IF YOU HAVEN’T DONE A ZOOM CLASS YET…..DO IT!!!! WHAT THE HECK ARE YOU DOING?! 

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 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 
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

Tuesday 4/28/20
CrossFit
EMOM 20 min:
1 min: 30 seconds max reps bench press (heavy)
1 min: 30 second max reps pullups
*If you have a decent amount of weight at your disposal, pick something that will allow 3-5 reps every min. IF YOU HAVE NOT TRIED THE BEACH TOWEL IN THE DOOR TRICK….DO IT TODAY. IT WILL HOLD YOU AND NOT RUIN YOU DOOR
+
100 Wallball shots
@5
100 KB swings
@10
100 Pushups
@15
100 Single arm DB push press
*New movement starts every 5 min. If you are not done then move on to the next movement
*Barbell only=barbell thruster/hang power snatch/strict press
*DB only=Goblet squat/hang db snatch/as written
*KB only=goblet squat/as written/single arm kb push press
*NO EQUIPMENT=120 Air squats/120 Good mornings/as written/100 situps

Cooldown
Updog 1 min
Airplane crash 1 min each side
Rear delt stretch 1 min eac h side

Endurance

Against a 40 min clock:
Max reps calories or burpees or doubleunders
*Every 2 min Run 200m
*Run 200m and do max_____ in the remainder of the 2 min. Run 200m. again handpick up where you left off