Mental Toughness Day
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!)
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)
3 pushups to down dogs (pause 2-3 sec in each position)
4 step to Spidermans (total)
5 pausing air squats
SOD
10 min EMOM of:
Odd min: 6-10/arm DB floor press/arm (or 6-10 total w/BB)
Even min: 5-8 DB/KB/BB/BP Sumo deadlifts (2 DB’s/KB’s) (Those with lightweight: Do 10-15 reps of sumo dead high pull)
-Rest 2 min-
WOD
“Modified Beep Test” EMOM for 15 Minutes
7 Single DB/KB/BB two-handed thrusters (50ish/35ish or lighter) (https://www.youtube.com/watch?v=n1wi6C1E8Vc) (KB version: https://www.youtube.com/watch?v=dCEHjX7sbQs_
7 Alternating DB power snatches
7 Burpees
*If you are not able to complete the work in the minute, reduce 1-3 of the skills reps by 1 and continue to reduce as necessary to keep moving for the 15 min.
*Reduce the reps ONLY WHEN you are no longer able to complete the prescribed reps in a minute.
*If you have not reduced any reps after the 10th round, add (1) rep to each movement.
Post WOD Stretch
@30 sec each
Seated shoulder extension stretch: https://www.youtube.com/watch?v=ihUAbG0e8zw
Side quad stretch
Pigeon str
Child’s pose
