Wednesday at PDXstrength
6 am GS&C
7 am Open Gym
7:30 am Indoor and Zoom Bootcamp
10:30 am Open Gym
Noon Indoor and Zoom Kettlebell Club
Noon Open Gym
4pm Mad Skills
5:15pm/6:30pm GS&C
Here is the GS&C workout
Teams of 2,
1 work, 1 rest
25 min AMRAP:
-50 Cal row
-50 Arched body rocks or GHD arch ups according to ability
-50 banded squat jump for height (don’t tuck legs during jump) https://www.youtube.com/watch?v=kHyj7EueKXI
*Try not to let posture break down in the jump. Don’t go to failure before switching with partner.
Arch body rock https://www.gymnasticbodies.com/exercises/arch-body-rock/
Arch up https://www.youtube.com/watch?v=dMirQ7T3adU
Scale GHD arch up to GHD hip extension if needed https://www.youtube.com/watch?v=7X075Hrl5lE