Wednesday (Lactate Threshold)
Zoom classes are at 7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members) – 6:30PM (M&W only Open to the public!) – Saturday 9:30am (CFIS Members) – Sunday 9:30am (Open to the Public!)
Download the zoom for cloud app. (Iphone version is here: https://apps.apple.com/us/app/zoom-cloud-meetings/id546505307)
WOD Review then warm-up all together:
Warm-up
2 min AMRAP (easy pace through)
1 inchworm walkout
1 step to Spiderman/side
1 down dog
Inchworm back
5 pausing squats
SOD
EMOM x 10 min
Odd min: 20-40 sec Handstand/Wall walk-up hold (Mod: floor plank hold)
Even min: 10-15 Towel & DB Bent-over Back rows (Sub KB or use a BB) (https://www.youtube.com/watch?time_continue=33&v=lwhYjzpxxaQ&feature=emb_logo)
WOD
16 min EMOM
Odd min: 10 DB hang squat cleans (total) (Sub BB/KB/BP) (Ideally using a weight that allows you to unbroken)
Even min: 10 “Object” forward hop overs (about knee height)
Post stretch
@30 sec each
Seated shoulder extension stretch: https://www.youtube.com/watch?v=ihUAbG0e8zw
Down dog str (pump those feet)
Pigeon str
Child’s pose
