WOD

March 31, 2020

Join us tonight at 7PM for virtual mobility with Kira (@kirasteele_dpt @physio_412) Click the HERE to view the whiteboard for today’s workout. Warm Up: Shoulder DROM Ankle Mobility Pillar Series Strength: 15 Min Clock 5×8 Pull-ups or Door Handle Rows 5×8 Chair Dips WOD: “Annie” 50-40-30-20-10 Double Unders (Jumping Jacks 2:1) Sit Ups Finisher: 4×15/15…

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March 30, 2020

Warm Up:Get your Chili WarmChubb’s SequenceChild’s Pose Series Elevated Pushups Strength:10 Alt EMOM Even: 6-8 Pushups, Unbroken (:01 hold at bottom each rep) Odd: 8/8 Pistol or Single Leg Squat to Chair/Bench WOD:“Tiger King Tabata” 8 rounds each, 1 min Rest Between Blocks Squat (Air or Weighted) 0:00-4:00 Push Up 5:00-9:00 Glute Kickbacks (Alt Legs/Rd)10:00-14:00…

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March 28, 2020

“When the body is strong, the mind thinks strong thoughts” – Henry Rollins Alpha @ Home WOD 11 Warm Up:Chili WarmShoulder DROM5min WAMRAP 2/2 Spiderman with rotationPigeon Pose 10 True Pushups / Pushup Progression Hero WOD: “Oscar Temores”8rds11 HRPU15/15 Lunges (Walking if able)19 Situps Finisher: Wipe Down Your Equip and Wash Yo Hands

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March 27, 2020

Catch up with your fellow Alphaholics for another virtual WOD today at 4:00pm with Coach Kay! Link below. https://us04web.zoom.us/j/Meeting ID: 213 515 5455 Alpha @ Home WOD 11 Warm Up:Chili Warm8min WAMRAP 5 Lunge-Lunge-Squat10 Pushups 5/5 Teter Totters Strength: 15min Clock 4 x 8/8 – Single Arm Floor Press4 x 8/8 – Split Squat**Split squat…

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