Hero WOD – “Help with Heart”

  • May 20, 2020
  • By :

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 joinโ€”-> 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
โ€œHelp with Heartโ€
1 mile Run

Then
5 Rounds
20 Burpees
10 Single Arm Snatches 1.5|1
10 Single Arm Dumbbell Thrusters
10 Single-Arm Alternating Devilโ€™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, ยฝ mile run, 200m weighted Run

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

*use 2 dbโ€™s or kbโ€™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.

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