Wednesday May 27th

7:00am Class – Join URL: https://us02web.zoom.us/j/87673714557

9:00am Class – Join URL: https://us02web.zoom.us/j/82301170451

5:30pm Class – Join URL: https://us02web.zoom.us/j/89180040432

Warm-Up:

AMWUP 7

10 Air squats
10 DB Deadlifts
10 Walking Lunges
10 Seated DB Strict Presses
:20 Second Wall Sit.

Mobility:

Bottom Squat – 2 minutes,

Lax Ball Shoulders – 1 minute per side

Part 1:

2 sets of 12-15 per leg of Front Rack Stationary Lunges then
2 sets of 8-10 per leg at a heavier weight
Rest 60-90 seconds between sets (Barbell or DBx1/DBx2)

Part 2:

AMRAP 12 of
10 DB Thrusters (5R/5L)
10 T2B,
10 Alt DB Snatches (Same weight as Thrusters)

Scale:

T2B => V-Ups

Notes:

There is a lot of DB overhead work here. Shoulders are going to get tired so make sure to be as efficient as possible in your movements. 12 minutes is a mid range WOD so you will need to pace to some extent.

Cooldown:

Roll Quads & Glutes

Express:

Warm-Up:

AMWUP 5

10 Air squats
10 DB Deadlifts
10 Walking Lunges
10 Seated DB Strict Presses

Mobility:

Lax Ball Shoulders – 1 minute per side

Part 2:

AMRAP 12 of
10 DB Thrusters(5R/5L)
10 T2B,
10 Alt DB Snatches (Same weight as Thrusters)

Scale:

T2B => V-Ups