Diner served…bring your Plate

Mar 30th, 2020

Category: Uncategorized

Diner served…bring your Plate

AT HOME FITNESS Live coached WOD on Zoom @ 12PM & 530PM. click the link to join—-> https://zoom.us/j/491227192

We started a Quarantine Social Group on Facebook to keep people connected. You can post anything that you think other members would enjoy. Maybe it’s a workout you did at home, a recipe you tried, an article you found interesting, or a funny meme. Really anything at all! https://www.facebook.com/groups/194681291984319/

Warm-up
Alternating Tabata
8 sets of 20on:10off

A. Jump Rope
B. Ab Exercise
Flutter kicks
Double Crunch
Scissor Kicks
Ceiling Stomp
*4 sets of jump rope separated by a different ab exercise each time.

Then 10 of each Movement in the WOD (back and forth is 1 for the Russian twists)

Accessory
3×10 Reps of Each
Weighted Glute Bridge
Bridge Floor Press

Plate WOD
5 Rounds
1 minute stations: No rest between Stations
Jump Rope or Plate hops
Plate ground to Overhead
Plate Russian Twists
Plate Thrusters
Plate Plyo Push-ups

1 Minute Rest between rounds

*Plate Ground to Overhead and Plate Thrusters are interchangeable with Single Arm C&J/Snatch and Single Arm Thrusters 50|35.

Extra Work
EMOM10
Odd – 30s Pull Up Hang
Even – 30s Handstand Hold or Wall Plank Hold