15’s for 20

May 9th, 2020

Category: Uncategorized

15’s for 20

AT HOME FITNESS – Live coached WOD on Zoom at 10am. Check our Class Schedule for times. Follow the link in our bio to join—-> https://zoom.us/j/491227192


Warm-up
8 Minute EMOM
10 Burps
5 Dive-Bomber Push-ups
10 Step-ups
10 Hug Good Mornings


Midline
Alternating EMOM10
Odd- Weighted Glute Bridge- 10 Reps
Even- Plank Drags- 10 Reps

Mobility
Lat Opening

WOD
20 Minute EMOM
15 Burpees
15 Pull-ups
15 Box Jumps 24|20
15 Deadlifts 225|155

Level 3- 12 Reps
Level 2- 10 Reps
Level 1- 8 Reps

At Home WOD
20 Minute EMOM
15 Burpees
15 Bent-over/ Inverted Rows
15 Tuck Jumps or 16 Alternating Step-ups
16 SL Deadlifts (8 each side) or 15 Suitcase Deadlifts

Extra Work
For Quality, not for time
5-1
Hollow body Wall Climbs*
Strict Pull Ups**

*focus on going slow and controlled and maintaining a hollow position throughout.

**scale up or scale down by adding weight, performing negatives, prone rows or bent over rows.