ACF – March 19, 2020

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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