Hero WOD Saturday - Thursday, April 9th, 2020

Hero WOD Saturday

This Saturday at 9am Steph + Jen are doing a Hero WOD class.  There will be zero equipment needed for this Hero WOD!   Please sign in on zenplanner to join us, it's so much more fun when we have all of you on with us. And honestly we miss seeing so many of your faces! 

Thursday, April 9th, 2020

Equipment:DB, Deck of Cards, Bar to do T2B onHome Options: *These are just some suggestions, please select items you can use safely.Backpack, something to safely do S2OH with,

Buy In:

7min EMOMDeck Of CardsGrab a deck of cards when you pull a card the number on the card represents the number of reps you will do.If the card is X these are the movements you do.Hearts - SquatsClubs - Push UpsDiamonds - LungesSpades - Sit upsJoker - Burpees**Keep in mind the coach on the virtual class might change up the movements.

Focus:

Pistols ProgressionsEMOM 0-3-  Box pistols 10 reps4-6 Superman's 6 reps7-10 pistols or assisted 4 reps 

WOD:

If you have equipment;

For time: 10 min cap50 Left Arm Sh2OH DB 35/2050 Pistols alt50 Right Arm Sh2OH50 T2B

If you have some:

For time: 10 min cap50 Left Arm Sh2OH odd object50 Pistols50 Right Arm Sh2OH50 T2 kettlebell/wall

If you have no equipment:

For time : 10 min cap50 Left Arm Sh2OH odd object50 Pistols - heel taps50 Right Arm Sh2OH50 Crunchers (atomic sit up)Check back each night at 8pm for the next days WOD .Contact us:Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5Phone: (705) 444-0006Follow us on Instagram @crossfit_indestri