Virtual Class Zoom Room
Password: CFSBK
Locked & Loaded WOD Whiteboard Explanation 5.2.20
Warm Up
10 Minutes for Quality:
10 Alternating Cossack Squats (add Goblet optional)
:15 each Bird Dog Hold
10 each 1-Arm Sumo Deadlifts
4-8 each 1-Arm Strict Press
4 seconds down, 3 seconds up. No pause at bottom or top.
WOD
5 Rounds:
:30 1-Arm Thruster (switch at :15)
:30 Weighted Sit-Ups (or regular Sit-Ups)
:30 Weighted Hollow Hold
:30 Rest
:30 Alt. Goblet Lunges
:30 Alt. Gorilla Rows
:30 Burpee -Swings
:30 Rest
Post work to comments.
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Brittnastics WOD 5.2.20
Mobility
Adductor PAILs & RAILs
Warm Up
3 Rounds:
5 Inchworms to Hollow (fire up the core, press away from floor, butt tight)
3 Popping Inchworms (dynamic shoulder strength)
3 Straddle Hops (not too wide/hips nice and high)
Prep
3 Rounds:
5 Compression Sit-Ups to Pancakes
5 Seated Straddle + 5 circles each way in Straddle
Strength
3-4 Rounds:
8-12 Towel Straddle-Ups
3-5 Headstand Balance Transfer Straddle Position
3-5 Wall Compression (lying down) OR Wall Negatives
Conditioning
4 Rounds:
6-10 Tuck or Straddle Jumps
20 ft. Seal Walk or Planche Lean
40 Hollow Rocks
20ft Seal Walk or Planche Lean
6-10 Tuck or Straddle Jumps
Rest :60
Moving with quality.
Finisher
10 breathes at 4 inhale, 6-8 exhale in Seated Straddle
Post work to comments.
Today: Brittnastics at 12pm
Our Saturday virtual Brittnastics class returns today at 12pm! A new cycle started this week, so now is a great time to hop aboard the Britt Bus. Here’s our full weekend schedule:
Today
10am Locked & Loaded
12pm Brittnastics
Sunday
10am Active Recovery
Click over to the Virtual Class Info page to join us.
Question of the Day
Recommend a true crime show, podcast, or book!
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