Thursday 04/09/2020 Zoom WOD #4

Zoom Class Checklist:

-no equipment needed (use it if you got it though!)

-download zoom app

-register for class in advance using Pike13

-join class by using this ID 828 450 3559

-show up early!

-ensure you are in view, and that our coaches can see you!

-ensure you have enough space for burpees and for overhead movements

-class will last just under 60 minutes

-class will be 100% coach led and directed

-make sure to have FUN!

-ask questions if you are confused!

Zoom WOD: There are two parts to today!

(We will explain and demo all of these movements in class - all you need is a weight or odd object you feel comfortable moving for lots of reps. And if you have no odd object - we will have less exciting variations for you :)

AMRAP 10

3,3...6,6....9,9... etc...

Front Plank Push Ups

Turkish Sit Ups with an odd object

Glute Bridges

Deadlift with an odd object

Rest....

Then...

AMRAP 10

7 odd object rows

7 burpees

7 odd object ground to overhead