AT HOME FITNESS – Live coached WODs on Zoom at Noon & 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 Min Work/:30 Rest & Rotate
Jumping Jacks
Prison Burpee Lateral Jumps
Kang Squats- unweighted or goblet
Mobility
Quad Stretching
WOD
Each for Time
At 0:00
3 Rounds
400m Run (1 min out, 1 min in)
15 Back Squats 135|95
At 9:00
8 Rounds
3 Power Cleans 135|95
6 Burpee Lateral Jumps
At 18:00
400m Run
15 Back Squats 135|95
20 Burpee Lateral jumps
10 Power Cleans 135|95
Level 2- 300m Run (45 out, 45 in), 115|75
Level 1- 200m Run (30s out, 30s in), 95|55
Record a time for each section
Single Object WOD Version
Each for Time
At 0:00
3 Rounds
400m Run
25 Goblet Squats
At 9:00
8 Rounds
6 SA Power Cleans (alternate sides each round)
6 Burpee Lateral Jumps
At 18:00
400m Run
25 Goblet Squats
20 Burpee Lateral jumps
20 Power Cleans (10 Each side)
Running subs –
100 Double Unders
200 Single Unders
40 Jumping Jacks + 40 Mountain Climbers + 40 Plate Hops
Record a time for each section
Extra Work
Wall Facing Squat Challenge