Classic Throwback Pic…
AT HOME FITNESS – Live coached WODs on Zoom. 5:30 Class with D today…
Click the link to join—-> https://zoom.us/j/491227192
Warm-up
3 Rounds 30s on 10s off
High Knees
Lunge to Sampson Stretch
Star Jump
Fire Hydrants Right
Fire Hydrants Left
Warm up video would be good here
Strength or Accessory
3 Rounds
10 Weighted Glute Bridges
10 Suitcase Deadlift or Sumo Deadlift if you only have a single objects
Partner WOD
With your partner (we will partner you up on zoom and have you pin your partner’s screen.
If you take class and would rather not have a partner or not taking class and working alone, 1:1 rest.
10 Rounds Each
Resting 1:1 (30 minute Cap)
-5 Strict Pull-ups
-10 Wall Balls
-100m Run
Limited Equipment subs –
-5 Bent Over Rows
-10 Thrusters (Odd Obj, empty barbell or DB’s @20’s|15’s)
-10 Star Jumps|30 Dubs|60 Singles
ADV – L Pull Ups, 11ft target
Extra Work
3 Rounds
75 Double Unders
50’ HandStand Walk
ADV – 5 Rounds