AT HOME FITNESS – Live coached WODs on Zoom. Check our Class Schedule for times.
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Warm Up
50 on 10 off
Jumping Jacks
Stiff legged deadlifts
Wall plank
Jumping Jacks
Sumo deadlift High Pull
Wall plank
-10 Wall facing OHS
-10 inchworm – different push up each time – staggered hands, diamond, wide, forearms forward, etc..
Strength/Midline
EMOM14 – Alternating
Odd:
Floor Press
3 Reps w/ 5 second negative
Even:
Weighted Sit-up
5 Reps w/ 5 second negative
WOD
Snatch “DT”
Can be done single arm switching reps or with a barbell/larger object
Snatch “DT” – Barbell or Larger Object Version
5 Rounds
12 Deadlifts 115|80
9 Hang Power Snatches
6 Overhead Squats
Snatch “DT” – Single Arm Version
10 Rounds Alternating Arms (or 5 Rounds Heavy)
-12 Suitcase Deadlifts
-9 Alternating Object Snatches
-6 SA Overhead Lunges