Squat to a Box

May 4th, 2020

Category: Uncategorized

Squat to a Box

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 join—-> https://zoom.us/j/491227192


Warm-up
2 Rounds
50’ Overhead Backpack Carry
10 Scap Push Ups
10 Backpack Bent Over Rows
10 Backpack Push Press
10 Backpack Hug Squats
10 Alternating Single Leg V-Ups

Strength
EMOM10
Box Squat
2 Reps
No ability to do box squats? Complete a 3 second pause at the bottom of the squat for the goblet, front squat, or hug squat

WOD
12 Minute Ascending AMRAP

3 Snatches 95|65
3 Thrusters
6 Alternating V-ups

6 Snatches
6 Thrusters
12 Alternating v-ups

9 Snatches
9 Thrusters
18 Alternating V-ups

Level 2– 75|55
Level 1– 55|35

AT Home WOD
6 SA snatches (3 each side)
6 SA Thrusters (3 each side)
6 Alternating V-ups
12, 12, 12
18, 18, 18

Extra Work/Core Cash Out
2 Rounds
100 Bicycle Abs
50 Hollow Rocks
25 Plank to Push Up

ADV – 3 Rounds