PLEASE NOTE: ALL EVENING CLASSES ARE CANCELED DUE TO ICE ON THE ROADS!!!! Yeah I hate to do it, but our boys in the JCPD say there are lots of wrecks and ice out on local roads. Stay home – stay safe!
Here’s a body weight WOD you can do from your ice-free living room:
“Snowpocalypse 2014”
1 sit-up, 1 squat, 1 jumping jack, 1 burpee
2 sit-ups, 2 squats, 2 jumping jacks, 2 burpees
3 sit-ups, 3 squats, 3 jumping jacks, 3 burpees
…and so on, counting up as you go.
Continue for 20 minutes. Your score is your highest round completed after 20 minutes.
Then,
- Handstand hold – 30sec hold – repeat 3x, rest as needed between holds
- Plank hold – 1 min hold – repeat 2x, rest as needed between holds
Then,
- Accumulate 5 minutes sitting in the bottom of a squat
- Accumulate 5 minutes each side in a couch stretch
——————————–
Warm-up & Mobility: 15 Minutes
Strength: What’s your Bench 3-3-3-3-3
Conditioning: For time (15 min time cap – for total reps if you run into the 15 min cap)
21-15-9 of:*
- Deadlift (225/155lb)
- C2B Pull-ups
*This WOD starts with 5 burpees. Then every minute on the minute, stop what you are doing and do 5 burpees before continuing.
