Tuesday Home/Virtual WOD 02.26.2020

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Links for the AM & PM Zoom Training Times

Daily @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 793 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780


Individual Mobility Drills
8-10:00 Minutes

Select 1 or Both of the following ROMWOD options below

“Appreciate the ROM”
(18 to 22:00)
Poses include the following
Thread the Needle x 1:00 per side
Saddle Eagle x 1:00 per side
Puppy Dog x 1-2:00 per side
Seal/Sphinx x 1-2:00
Single Leg Forward Fold x 2:00 per side

Gear: Abmat/Blanket, Medicine Ball
ROMWOD.com “Appreciate the ROM” Link found HERE.

“Back for More”
(18 to 22:00)
Poses include the following
Saddle Archer x 1:00 per side
Puppy Dog x 2:00
Dragon x 3:00 per side
Lizard x 2:00 per side

Gear: Abmat, Medicine Ball, Strap/Towel
ROMWOD.com “Back For More” Link found HERE.

MetCon Warm-up Drills
I. Foam Roller and Lax Ball Drills
2 Rounds of
5 x Push-ups
7 x Medicine Ball Cleans
10 x Deadbugs
II. Revisit to Mobility Drills

Complete as many round/reps as possible in 10:00 of
7 x Power Cleans (95/65lbs)
15 x Abmat Sit-ups (may be anchored or un anchored)

Notes: Power Cleans could be subbed for 15 x American Kettlebell Swings @24/16kg. Anchor or butterfly for the abmat sit-ups based on hip flexors being tight or fatigued based on Monday’s “Murph” experience.

Post scores to comments.

Samy Daghir

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