August 12, 2020

***classes at veterans memorial @600 and Erie basin marina by observation deck @1200/530*** Warm up4 RDS15 band pull aparts5 swimmers10 SA high pulls each arm10 lunge and reach total WOD10-1 burpee over DB1-10 hspuAfter each set of "11" perform10 goblet squats with DBCap is 13 minutes HSPU-feet on bench-knees on bench-feet on ground-push up-seated db … Continue reading August 12, 2020

August 11, 2020

***classes at veterans memorial @600 and Erie basin marina by observation deck @1200/530Warm up4 RDS20 Cossack squats total15 Hindu squats10 sumo stance squats5 four part squats WODEvery 6 minutes for 30 minutes30 front rack drop step lunges total30 bent over rows (both hands on DB, flat back, no hitch)30 Pike jumps/tuck jumps/60 alternating high knees … Continue reading August 11, 2020