30-15-30-15

Apr 28th, 2020

Category: Uncategorized

30-15-30-15

AT HOME FITNESS – Live coached WODs on Zoom at 12pm & 530pm today. Check our Class Schedule for all upcoming times. Follow the link in our bio to join—-> https://zoom.us/j/491227192



Warm Up
2 Rounds
1 minute of Push-up Hip Stretch
1 minute of Step-ups
1 Minute of Grasshoppers
1 Min of Single Leg Touch Downs (1st Rd = Right Leg, 2nd Rd Left Leg)


Mobility
Spider Man with Thoracic Rotation
Couch Stretch


Strength
EMOM10
1 Front Squat/Goblet Squat*
1 Elevator Squat

*3-2-1 Negative, 5 second pause

**Pause 1 second at quarter, half and full squat on the way down and up.

If you only have lighter weight increase the negative to 5 seconds and spend more time in the paused position in the elevator squat.

WOD
3 Rounds
30 SA Push-Press 1.5|1 (15 each side)*
15 Box Jumps or Step-ups
30 Kettlebell Swings 1.5|1
15 Box Jumps or Step-ups

*If using a Barbell 95|65

ADV – 2|1.5 or 135|95

Extra Work
“Death by 100m Sprint”
With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.
Score total rounds and sprints in the last round completed.