Today’s WOD

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Join us at either 6am, 8am, 11am, 5pm or 6pm for a Virtual No Equipment Necessary WOD on Zoom!

Register now so you are ready to go when the time comes (https://zoom.us/signup).  It’s best if you use a laptop with camera or a tablet/smart phone.  You can also download the app from itunes or google play.

All classes will be held using this link  https://us04web.zoom.us/j/6489063165 please login on time (coaches should be there 5 minutes early).
 
Virtual NEN WOD for Monday, 3/23/20:
 
Strength:
Odd Object Clean Complex 3×3:
I complex = 1 Power clean 1 Front squat holding odd object at shoulders 1 Shoulder to Overhead
 
Met-con:
15 minute AMRAP
1 Round of Cindy-ish
5 Reverse planks lifts: https://www.youtube.com/watch?v=kXWREnyzwbw
10 Push-Ups
15 Squats
5 Plank to Pike Jumps: https://www.youtube.com/watch?v=hhWVyxhTfNs
1 Round of Cindy-ish
10 Plank to Pike Jumps
1 Round of Cindy-ish
15 Plank to Pike Jumps
***Increase Plank to Pike Jumps by 5 per round.
 
Virtual NEN WOD for Tuesday, 3/24/20:
 
Strength:
Prisoner Squats, 3×10 https://www.youtube.com/watch?v=97p3_bDkPUE
Rest 1 minute
Quadruped Thoracic Rotation, 3×10: https://www.youtube.com/watch?v=4dE4KmmfKiI
Rest 1-2 minutes
 
Met-con:
5 min AMRAP:
10 Overhead Walking Lunges – Arms overhead
10 Sit-Ups
Rest 1 minute
 5 minute AMRAP:
5 Hand Release Push-Ups
20 Russian Twists
1 minute rest
3 minutes: Max Burpees
 
Virtual NEN WOD for Wednesday, 3/25/20:
 
Strength:

Alternating 12 minute EMOM:

15 Dips – use chair or table
5/5 Front Lunge to Rear Lunge

Met-con:

50 Flutterkicks – 2 count

50 Tuck Jumps
50 Flutterkicks – 2 count
50 Air Squats
50 Flutterkicks – 2 count
50 Burpees
50 Flutterkicks – 2 count

Virtual NEN WOD for Thursday, 3/26/20:
It’s going to be a beautiful day so let’s take it outside for the met-con

Strength:

4 rounds:

Wall Sit, 1 minute

Rest 1 minute.

Handstand Hold, 30 seconds or 30 seconds side plank hold (alternate sides each round)

Rest 1-2 minutes

Met-Con:

10-9-8-7-6-5-4-3-2-1

Jumping Squats

Alternating Shoulder Taps, R+L=1

**6, 10 meter Burpee shuttle runs before and after each round**

Complete 1 burpee, run 10 meters, 1 burpee and run 10 meters back…etc.

Set up distance, 10 meters apart – use water bottles, rocks, trees, etc…to mark your distance.

Virtual NEN WOD for Friday, 3/27/20:

Deck of cards workout
Squats = Diamonds

Push-ups = Hearts

Lateral Jumps = Spades (R+L=1) you can jump over a book, water bottle, bench…anything that you have.

Sit-ups = Clubs

**Face cards = 10 reps

**Jokers = 2 Body weight man makers

1 Body weight man maker =

3 L/R Alt Chest Taps (6 total taps)

1 Push-up

3 Air Squats

1 L/R Lunges (2 total lunges, 1 left/1 right)

1 Burpee

Virtual NEN WOD for Saturday, 3/28/20:

Strength:

Bulgarian Split Squats, 3×10

Rest 1 minute

Handstand Hold, 30-45 seconds or 1 minute plank hold

Rest 1 minute

Met-con:

AMRAP 12 min:

21 Star Jumps

15 R+L=1 Mountain Climbers

9 Overhead squats – arms raised overhead

Virtual NEN WOD for Sunday, 3/29/20:

Skill:  3 rounds:

Wall Slides, 10 reps

Rest 1 minute

10 Pressing Snatch Balance, no weight

Rest 1 minute

Met-con:

4 Rounds:

Run 2 minutes, 1 min out, 1 min ack

10 Dips

10 Pistols (alternating)

30 Rocking planks