SAFTWods

Apr 11th, 2020

Category: Uncategorized

SAFTWods

AT HOME FITNESSLive coached WODs on Zoom.  10am Class Today! Check our Class Schedule for upcoming times.  Click the link to join—-> https://zoom.us/j/491227192

Warm Up
In 4 Mins Complete
200m Object Run (30s out, 30s in)
30 Lunges – no weight
20 Russian Twists*
20 SL V Ups
AMRAP Bench dips

*down and back = 1

Butts and Guts
3 Rounds
45s work: 15s Rest
Supermans
Plank Drag with odd object

WOD – (22 Minutes)
In 6 Minutes Complete
400m Run
30 Weighted Lunges
200m Odd Object Run
Then AMRAP
Single Leg V-ups

Rest 2 Minutes

In 6 Minutes Complete
400m Run
30 Weighted Lunges
200m Odd Object Run
Then AMRAP
Bench Dips

Rest 2 Minutes

In 6 Minutes Complete
400m Run
30 Weighted Lunges
200m Odd Object Run
Then AMRAP
Russian Twists

Coaches Tip – Ideally you have 1+ minute to accumulate reps of each AMRAP exercise

Extra Work
Accumulate 5 mins between legs in Single leg glute bridge hold. Add weight and bands to increase difficulty