WOD

Zoom Classes 6:30p– Click here 5:00 Clock 10 Alt lizard 10 Bicycle crunches 5 Down dog push ups Then.., Amrap 8min 40 Db thrusters 30 sit ups 20 burpees rest 4:00 Amrap 8min 20 Db thusters 15 situps 10 burpees

6:00 Clock 15 Air squats 30 High knees 5 Inch worms Then.., Tabata 4 rounds :20 Russian twist :10 rest x4 Then.., Amrap 10min 10 Cossack squts 15 push ups 30 Mnt climbers Then.., 20 Alt vup :30 Hollow body 20 Vup :30 plank 20 V ups

Zoom Classes 6:30p– Click here Then.., 6min Clock 30 Butt kicks 5 Inchworms 15 Glute bridge ups Then.., For Time: 100 Chair Step-Ups 100 Chair Dips 100 Jumping Jacks 100 Bodyweight Russian Twists L+R = 1 50 Chair Step-Ups 50 Chair Dips 50 Jumping Jacks 50 Bodyweight Russian Twists L+R = 1 25 Chair Step-Ups…

Zoom Classes 6:30p– Click here 6min Clock 5 Down dog pushups 30 Flutter kicks :20 Side planks e/s Then.., Every 3min. x 10 Rounds: 30 Air Squats 20 Sit-Ups 10 Burpees try to go hard on each round! SPICY!!! Scale: 20 10 5

Zoom Classes 6:30p– Click here 6:00 Clock 10 Bw RDL 20 Shoulder taps 30 Singles or JJ Then…, 9:00 Clock 20 situps 40 russian twist 60 flutter kicks Then.., 4 Sets 1:00 Max SA db step back lunges 1:00 Max Doible unders 1:00 Max alt Db C & J 1:00 Max HR pish ups -1:00 rest

Zoom Classes 6:30p– Click here 5min clock 30 High knees 10 Inch worm 10 alt lizard stretch Then.., 25 Rounds for time 2 Jumping lunges 4 Pushups 6 Squats 8 Jumping jacks

5min Clock 5 Down dog pushups 20 Flutter kicks :20 side plank e/s Then.. 8min Clock 20 Hip Bridge ups 10/10 Db curls 10 Cat cow 20 Dips Then.. 2 Sets For time: 30 Alt v-ups 60 Mnt climbers 30 Burpees 60 Mnt climbers 30 Alt v-ups -rest 3min then repeat

8min Clock 30 High Knees 10 BW RDl 10 Cossack squats 5 Push up to down dog :20 Plank Then.., 20min. Running Clock… 10-9-8-7-6-5-4-3-2-1 Burpees 20-18-16-14-12-10-8-6-4-2 Chair Dips 30-27-24-21-18-15-12-9-6-3 Sit-Ups in remaining time complete as many FFlutter Kicks possible. Goes like this: 10 Burpees, 20 Chair Dips, 30 Sit- Then.., 20min Jog/walk

3 Rounds :30 Hollow hold :30 Russian twist :30 Plank Then.., 100 Jumping jacks 80 Mnt. climbers 60 Air squats 40 V ups 20 Hamd release push ups rest 3:00 20 Hand release push up 40 Alt v-up 60 air squats 80 Mnt. climbers 100 Jumping jacks Then.., 100 DB lateral raise e/s + 100…

6min Clock 10 Alt Lizard stretch 30 Jumping jacks :30 Plank Then.., 20min. Clock… 10-9-8-7-6-5-4-3-2-1 Burpees 20-18-16-14-12-10-8-6-4-2 Chair Dips 30-27-24-21-18-15-12-9-6-3 Sit-Ups in remaining time complete as many Figure 8 Flutter Kicks with a clap as possible. Goes like this: 10 Burpees, 20 Chair Dips, 30 Sit-Ups then; 9 Burpees, 18 Chair Dips, 27 Sit-Ups ……