21 May FRIDAY, MAY 22ND
LINK FOR VIRTUAL CLASS HERE!
Class @ 8 AM, 12 PM, 5 PM, 6 PM
Dynamic stretching flow x 10 then, 3x with PVC pipe/ broomstick: 4 Pass thrus 4 Turnovers 4 OHS 4 Sotts Press 4 OH Lunges then, barbell or KB warm-up for the WOD
Windmills- 4 sets of 5-8 reps each side
DB/KB or barbell options- pick one!
DB/KB OPTION: 12 min EMOM In one minute, complete the following complex with one arm, and rest the remainder of the minute. The next minute, repeat on the other arm: 5 Russian KBS 4 Hang Power Snatch 3 Hang Power Snatch + O.H. Lunge Odd minutes: Right side Even minutes: Left side (6 sets each side)
BARBELL OPTION: Every 2 min, for 6 sets complete the following complex: 4 Snatch Deadlifts 3 Hang Power Snatch 2 Snatch (Squat) Stay, or increase weight each set as desired.