Links To Sign-In to Thursday Live Classes
Meeting ID number: 504-063-0477
- NO 8:00AM - Until we find a time that works better for you, we have removed 8am from our Tuesday/Thursday LIVE schedule.
- 12:00PM THIS LINK Password: 802
- 4:30PM THIS LINK Password: 802
- 5:45PMTHIS LINK Password: 802
Free Trial Thursday
https://youtu.be/Oxb0j8B8o4E
The Strength
- Feel free to try all options listed, or stick to just one!
- For those doing the push-ups.... You are going to accumulate a lot of slow reps which will be quite taxing. Keep an eye on your form and switch to kneeling/elevated as needed. Remember, good form makes you stronger - Poor form leads to injury and/or no improvement.
https://youtu.be/fRnya3E7F5M
Pre-WOD Warm-Up
We must hit a Pre-WOD warm-up before going into this. Please note the warm-up that goes along with the version of the WOD you will be doing.Pre-WOD Warm-Up (PULL-UP Variation)
- 3 Rounds
- Round 1: 10 Tap Swings, Round 2: 10 Tap Swing Pulls, Round 3: 10 Scap Pull-Ups or 3-5 Pull-Ups5 Air Squat + Bounce5 CWC3 LIGHT Devils Press
Pre-WOD Warm-Up (Bent Over Row Variation)
- 3 Rounds
- 5 Reverse Grip Bent Over Row (add weight each round)5 CWC3 LIGHT Devils Press
The WOD
LOADING OPTIONS
Bent Over Row
- Barbell: Rx= 75/55, Performance= 65/45, Fitness=45/15Dumbbell: Rx=50/35, Performance= 35/25, Fitness= 20/10
Devils Press
- Dumbbell: Rx=50/35, Performance= 35/25, Fitness= 20/10
The Equipment? No Problem!
- Grab a backpack, throw in some water bottles wrapped in a towel for weight OR use a gallon jug
SCALING OPTIONS
See Board Photo Abovehttps://youtu.be/6OmGNLWqqpc
The Finisher
https://youtu.be/yphoibjwuIs
