Hero WOD – “Help with Heart”

May 20th, 2020

Category: Uncategorized

Hero WOD – “Help with Heart”

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
10 minute AMRAP
100m Run
10 Inchworms
100m Run
10 Scorpions
100m Run
10 Lunge Rotate & Reach

Mobility
Lat Doorway Stretch
Chest Doorway Stretch

WOD
“Help with Heart”
1 mile Run

Then
5 Rounds
20 Burpees
10 Single Arm Snatches 1.5|1
10 Single Arm Dumbbell Thrusters
10 Single-Arm Alternating Devil’s Press

400m Weighted Run 1.5|1

Rx Barbel sub = 95/65

Level 2- 40|25 or 80|50, 600m, 20 Reps
Level 1- 30|15 or 65|35, ½ mile run, 200m weighted Run

Extra Work
12 Minute AMRAP
12 Front Rack Step Ups*
1 Minute Plank

*use 2 db’s or kb’s. A barbell or odd object front rack would also work. Pick a weight challenging for 12 reps but aim to complete all 12 reps without breaking them up for at least the first 3 rounds.