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WOD Wednesday 25th March

"NO GEAR, NO WORRIES"


I pretty much have, "don't worry, be happy" theme song running through my head as I write this! Was so great to see so many of you collecting equipment today to stay as active and happy as possible during these turbulent times!


Thanks for the visits, and smiles today - was super! We hope you all enjoy your new home gym set-ups, don't forget to tag us on instagram and facebook - we look forward to training "with" you via these social media platforms!


WOD

The programming will now reflect a number of options - one part will be low equipment or no equipment based, and the second will contain barbell programming for those that have bars or access to bars and plates :) Choose what is most appropriate to your situation :)


"No Gear, No Worries"


1) "CINDY"

20min AMRAP

5 Pull-ups

10 Push-ups

15 Situps


SCALING:

No pull-up bar? no worries

Use RING FOR RING PULLS

NO Rings? No Worries :)

Find a sturdy table and row off that - see demo vid!


Gangsta Goal 20+ Rounds

RX Goal 15+ Rounds

Inter Goal 12+ Rounds

Beginner 10 Rounds


OPTION 2:


20min AMRAP

10 Push-ups

15 Airsquats

15 Sit-ups


2) 6 rounds of:

1min Plank Hold

1min Rest


BARBELL OPTIONS


1) 12min EMOM

1 Deadlift + 1 hang power clean + 1 hang squat clean

THEN

8mins to find MAX of the above complex


2) 10min AMRAP

1 Clean & Jerk 60/40 + 10 cal airy or bike

2 Clean & Jerk 60/40 +10

3 + 10

4+ 10 etc


If no rower or bike then do 1 C&J + 1 burpee over bar, 2+2, 3+3 etc


Happy Training folks and don't forget to tag us on insta!





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