WOD Mon Mar 23

*In the Members Area you will find:

• Previous ZOOM classes for the day (shared after classes are done so members may view)

• Detailed workout scalings/options that members used based on their equipment available

Strength

Back Squats

Set #1 (On the 0:00) - 5 Reps @ 80%
Set #2 (On the 2:00)- 4 Reps @ 87%
Set #3 (On the 4:00) - 3 Reps @ 94%
Set #4 (On the 6:00) - 2 Reps @ 98%
Set #5 (On the 8:00) - 1 Rep @ 102%
Set #6 (On the 10:00) - 1 Rep @ 105%
Set #7 (On the 12:00) - 1 Rep
Set #8 (On the 14:00) - 1 Rep
Set #9 (On the 16:00) - 1 Rep

*Percentages based on 5RM Back Squat

Use the last three reps to build to a 1RM

No Barbell? Try this:

6 Front Rack Reverse Lunges
6 Front Rack Squats
6 Front Rack Forward Lunges

Every 2.5 Minutes x 8 Rounds

Work

“Simple Plan”

3 Rounds For Time:
50 Air Squats
35 Pushups / Light dumbbell push presses w/pause at top (if the shoulders don’t feel great from burpees)
25/18 Cal Row / 400m Run / 18/12 Cal Bike

Limited equipment? Try this:

“Cairo”

Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4's, 6's, 8's...

Odd objects here can be a backpack filled with books, books taped together, a Culligan water jug filled with water (if you’re looking for a really good workout), and of course any gym weights such as a kettlebell or dumbbell.