WORKOUT OF THE DAY

Tuesday, 24 March 2020

We are still closed!

Additional information:
– Our next distribution for the equipment loans is Wednesday, 12-2pm. This will mark one week for many of you. You may return your current gear for new stuff then as well. Or keep it for the allowed week.

– WODs will continue to be posted daily for you to do at home. Look for the WOD on this page and on our IG/FB pages.

– Please check your email for an update from us that went out today!

Thank you for all of your continued support.

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AMRAP 25 mins
60m Shuttle Runs (10m increments)
10m HS Walk ( Subs: 15 HSPUs, 15 DB or BB Strict Press, or 5 Wall Walks or :30-45 Handstand Hold)
20 Barbell or Object facing, Over the Bar Burpees

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Mark out 10m. The shuttle runs should have be fast!
Select an inverted movement or substitution for that movement. We’ve got several great options.
Pick an object that you’ll do a burpee, facing it, and then over it (gym bag, bench, etc.) There’s no need to clap or open hips. Just get over it safely!

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Suggested Warm-Up:
Shuttle Runs:
(Using your 10m)
Light jog
Backpedal
High Knees
High Knees backpedaling
Side shuffle down & back
Karioca down & back
10m Inchwork with Push up
10m Bear crawl (low knees)
10m Bear walk (stiff legs)

Shoulders (2x)
10 Shoulder Pass Thrus + 10 Around the Worlds
5 Presses (whichever object), both arms
4 Tempo Presses (:03 up, :02 hold, :01 back to rack)
20 Arm Circles (full range of motion)
2 Wall Walks to inversion, or as high as you’re comfortable
3-5 Push ups

Mob:
Samson Stretch :30/each side
Lizard Stretch (elbow down) :30/each side
Pigeon Pose :30/each side