AT HOME FITNESS – Live coached WOD on Zoom @ 7am, 12PM, 5:30 & 630pm – click the link to join—-> https://zoom.us/j/491227192
Warm-up
In 90s complete
50 High Knees
Then AMRAP
Inchworms
30s rest
In 90s complete
50 Mountain Climbers
Then AMRAP Scorpions
30s Rest
In 90s Complete
15 Burps
Then AMRAP Supermans
Strength or Accessory
Wall Supported SL Deadlift
3×10 Each Side
WOD
3 Sets of:
2 Rounds
10 Burpee Tuck Jumps/ Box Jumps
10 Bent Over Rows or Pull-ups
10 V-ups*
Rest 1 Minute
*Complete 3 sets of 2 rounds with a minute rest in between for a total of 6 Rounds
*V-ups can be scaled to double crunches, Single Leg or Sit-ups
Extra Work
“Karen”
150 Wallballs for time
Find a target 10/9’ target somewhere. Don’t have a medicine ball? 150 Thrusters with an empty barbell, 20|15 lb db’s or odd object.