To infinity and beyond!

GYM CLOSED
NO CLASSES OR OPEN GYM


https://zoom.us/j/2740893085

Buzz Class
AMRAP 15
2,2,2/4,4,4/6,6,6 …
Strict Pull Ups
Single Arm Dumbbell Squat Clean
Burpees over Dumbbell

Buzz No Equipment
AMRAP 15
2,2,2/4,4,4/6,6,6 …
Odd Object Row
Odd Object Squat Clean
Burpee over Odd Object


General Warm Up
:30 Mountain Climbers (slow)
:30 Hops to plank/Frog hops
:30 2 Spiderman (1 each leg) + 1 Air Squat
:30 Good Mornings
:30 Ring Row/Light Dumbbell/Odd Object Row (double hand)
:30 Mountain Climbers (faster)
:30 Hops to plank/Frog hops
:30 Air Squat
:30 Good Mornings
:30 Ring Row/Light Dumbbell/Odd Object Row (double hand)

Movement Specific Warm Up
5 Easy Ring Row or Light DB/ Odd Object row (per side)
5 Scap Retractions (on rig or with DB/OO)
5 strict Pull ups

(For the following, use light weight then repeat with workout weight if both are available)
:30 Alternating DB/O.O. Deadlift
:30 Slow DB/O.O. Squat
5 DB/ O.O. Squat Clean per side

4 Step Down, Step Up Burpee + Step Over DB/OO
4 Hop Down, Step Up Burpee + Step Over DB/OO
4 Hop Down, Snap Up Burpee + Hop/Step Over DB/OO


Modifications
Pick any pulling movement! Pull Up, Ring row, DB/O.O row etc.
Weight on DB/ weight of Odd object
Try a power clean of you are not squatting!
Stick to normal burpees if you are not hoping/stepping over!


WOD Guidance
Break up your strict pull ups early
The first few rounds are a trap! Move smooth from the start and don’t try tp outrun this WOD!
Alternate hands each rep or after a few on your DB squat cleans!


Question of the Day
Let me set the scene, you are at a restaurant, the dessert menu comes, what PERFECT dessert option are you hoping for?