ACF – March 19, 2020
Categories: WOD Blog
We are in the process of setting up Livestream workouts through Zoom. To connect with your ACF family you will need to sign up for the Zoom app (free) and join the following link:
https://us04web.zoom.us/j/3237260391
We will be hosting our first Live WOD (pilot) tomorrow @ 4:30. This could possibly be good for those of you needing comedic relief!! Let’s give it a go. Hope to see all your happy faces tomorrow evening!! Message me with any questions!
Workout of the Day:
No Equipment Needed:
“Tabata This”
With a running clock in 24 mins:
Tabata Shuttle Sprints
1 minute rest
Tabata Plank Transitions
1 min rest
Tabata Air Squat
1 min rest
Tabata Hollow Rock
* Perform Tabata interval (8 rounds of 20 sec WOD / 10 sec rest) for a total of 40 intervals.each Tabata is followed by 1 minute of rest.
EQUIPMENT WOD
EMOM x 20 mins
Min 1: 15 KB Swing (53/35)
Min 2: 20 KB Deadlift (53/35)
Accessory: 3:00 accumulated plank hold (optional to add weight).
Warmup:
200 m skip
10 inch worm with/ push-up
10 good morning with arms locked behind head
50’ buttkickers
2 wall walks
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