Keep it 100!

May 16th, 2020

Category: Uncategorized

Keep it 100!

AT HOME FITNESS – Live coached WODs on Zoom at 10am today. Check our Class Schedule for all upcoming times. Follow the link in our bio to join—-> https://zoom.us/j/491227192

Warm-up
EMOM8
1. 100M Jog
2. 50 single unders or plate hops
3. 15 object deadlifts
4. 15 jumping squats
Repeat

Midline
3 Rounds
In 90s
15 Plank-ups
Then AMRAP
Hollow Rocks

30s Rest

Mobility
Lat Opening

WOD
Every 4 Minutes
Buy in:
400m Run (1 min in, 1 min out)
40 Double Unders

In the Remaining Time
AMRAP Kettlebell Swings1.5|1
until you reach 100

Once KB Swings Complete:
AMRAP Wall Balls 20|14
until you reach 100

At Home WOD
Every 4 minutes
Run 400m (1 minute in, 1 minute out)
40 Lateral Plate Hops, or 40 Mountain Climbers

In the Remaining Time
AMRAP Object Swings
until you reach 100
Once complete:
AMRAP Jumping Squats or Object Thrusters
until you reach 100

Extra Work
“Lynne”
5 Rounds
Max Reps Bodyweight Bench Press
Max Strict Pull Ups

Rest as needed between Rounds

Subs = Max Push Ups (add weight to your body if possible) and max table or bent over rows