KC All Smiles
AT HOME FITNESS – Live coached WODs on Zoom.
8am, 12pm & 5:30 classes today
Click the link to join—-> https://zoom.us/j/491227192
Warm Up
50s work: 10s rest
Alternating Step Ups
Plank to Push Up*
Bulgarian Split Squats Right
Bulgarian Split Squats Left
Side Hip Raises Right*
Side Hip Raises Left*
Box Jumps
*Feet on the box if able
Midline
30-20-10
Hollow Rocks
Plank Bird Dogs*
*complete in the high plank for added difficulty
WOD
30-20-10
Box Jump
Object Swings 2|1.5
Pistols
Push-ups
*Sub in lunges for pistols where necessary.
**If you have lighter weight complete the total reps on each side for single arm swings.
ADV- 21-15-9 Handstand Push-ups