Public Whiteboard

Components

3 fathers hero wod

Settings

Workout

Three Fathers Hero WOD

Happy Memorial Day! Log onto our Zoom Classes @ 12 and 6pm for more detailed scaling and equipment subs! Here is the link to join into our Zoom Online classes: https://zoom.us/j/5119722721, ****PASSWORD: 12345****

Warm-up

Metcon (No Measure)

2 Rounds:
6 Pace Perfect Lunge w/ Rotation
10 Scorpions
10 Push-ups w/ Rotation to side plank

then:

1 Minute per side:
Pigeon Stretch
Couch Stretch
Calf Stretch

Metcon

3 fathers hero wod (Time)

For Time:
1000 Meter Run
100 Push-ups
200 Sit-ups
300 Air Squats
1000 Meter Run

Sub the 1000m Run for 1200m Row or 1.5 Mile Bike

Mobility

Metcon (No Measure)

Active & Passive Doorway Stretch:
https://youtu.be/l5nMszaaJ28
(Watch from 2:00- 3:00)

Accumulate 5 minutes of the Active and Passive Doorway Stretch.

Whiteboard:

Monday, May 25, 2020

Male Clients