WOD

“Quarantine & Chill”

5 Rounds:
400 Meter Run
30 Weighted step-up
30 Lateral Hops Over DB

“Climbing Mt.Wuhan”
15 Minute Ladder:
4 Hand release push-ups
4 Mountain climbers
100 Meter overhead carry
8 Hand release push-ups
8 Mountain climbers
100 Meter overhead carry
Etc….

“Deck of Cards Solo”
Complete the Deck for Time:
Spades – Goblet Squats
Clubs – Burpees
Diamonds – Sit-ups
Hearts – G2OH

Face cards and Aces = 10 repetitions
No jokers

Sunday Active Recovery WOD
It’s that time of the week! We found a great 30 minute yoga routine specifically designed for beginners. Let’s use this day to help ourselves recover from a tough week of training. As always, enjoy your Sunday and we’ll have another workout posted tomorrow.

30-35 Minutes For Max Distance:
Run, Row, Bike or Swim
If you ran for 30 minutes last week and you felt good then up that time domain by 5 minutes. Depending on how thrashed you are from the week will dictate intensity. Listen to your body!

-OR-

Explore Hiking Trail
Each Saturday during this “quarantine” we encourage everyone to go out and express your fitness in ways other than just a workout. Get out there and have some fun.

“Contagion”
7 Rounds:
1 Minute – Burpee box jumps
1 Minute – Russian twist
1 Minute rest
Score = Total reps

“Run From the Rona”
10 Rounds:
:90 Seconds easy run
:60 Seconds moderate run
:30 Seconds hard run

4 Rounds: Not For Time
6-10 Tempo Push-ups 3333
6-10 Tempo bulgarian split squats 3333
60 Seconds flutter kicks/scissor kicks

Notes:
The tempo for the push-ups and split squats is a 3 second hold at the top, a 3 second descent, a 3 second hold at the bottom, and then a 3 second ascent.