WOD

“Support You Box #1”
10 Minute AMRAP:
10 Squats
9 Dumbbell snatches, right arm (50/35)
10 Push-ups
9 Dumbbell snatches, left arm (50/35)

Sunday Active Recovery
We hope everyone is having a great weekend. If you’re beat up from last week I highly encourage you to give this 20 minute vinyasa flow sequence a try. It’s involves great beginner movements that will get you ready for Monday.

30-35 Minutes For Max Distance:Run, Row, Bike or Swim
This is week three of cardio Saturdays. You can stick to your normal long slow distance today. Or, if you’re looking to spice it up consider some hill sprints. As always, listen to your body and adjust the workout to your needs.

-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.

“Cindy”
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

“Annie on the Run”
50-40-30-20-10
Double unders
Sit-ups
200 Meter run

3 Max Sets:
HSPU/HS hold/Seated strict press
Rest as needed between sets

“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