Tuesday, June 9th 2020

Warm-up

2x
10 knees to bottom of squat
At bottom of squat, bring arms overhead to lockout 10x
5 candlestick roll to pike stretch
10 steps crabwalk forward + 10 steps crab walk backward
5 down up jumping jacks + 10 jumping lunges

Minimal Equipment 8am

https://us02web.zoom.us/j/87463206270?pwd=NXQwZ2NoYURkSzRoNjNWNDlrQmlCQT09

Bodyweight 10am

https://us02web.zoom.us/j/83583913921?pwd=MDArdXYxVEZTcjNPeGpFRTE4bGZ1Zz09

Minimal Equipment 4pm

https://us02web.zoom.us/j/89712942146?pwd=eC9aQTZ6Rm9KL1o0M3RpVmozNllxUT09

Minimal Equipment WOD

A) 5 rounds for time:
20 lateral hops over db
12 single arm db thrusters (6/side)

B) 5 rounds for time:
20 lateral hops over db
12 alt. db clean and jerks

C) 10 minute AMRAP for quality:
10 plank pass through + renegade row
20/side flutter kicks holding db locked out
12 prisoner situps
*See video on SFCF members facebook page for demo of 1st two movements

Bodyweight WOD

A) 5 rounds for time:
20 lateral hops over backpack
14 backpack thrusters

B) 5 rounds for time:
20 lateral hops over backpack
14 backpack clean and jerks

*If using db or heavier backpack, stick with same reps as in minimal equipment WOD

C) 10 minute AMRAP for quality
12 bear crawl in + outs
20/side flutter kicks
12 prisoner situps

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