Stems

May 11th, 2020

Category: Uncategorized

Stems

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
50s on 10s off
Single leg Touchdowns Right*
Windmills Right
Broad jumps back and forth
Windmills Left
Single Leg Touchdowns Left*

*sub step ups or lunges

5 Arm Bar Stretch Each side
5 Turkish Get Ups Each side


Strength
EMOM16
1. Bulgarian Split Squat Right Leg- 10 Reps
2. Bulgarian Split Squat Left Leg- 10 Reps
3. Alternating Weighted Step-ups 10 Reps
4. Rest

WOD
5 Rounds
1 Minute of SA Alternating Snatches 50|35
1 Minute of SA Thrusters 50|35
1 Minute of Double Unders
1 Minute Rest

Level 2- 40|25
Level 1- 30|15

For Thrusters complete with 30s on each arm or both arms with 2 objects

Score = 3 separate totals

Extra Work
AMRAP 15
200m Run*
50’ HandStand Walk**

*sub 250row, .4mile bike or 1 minute of any of the following – lateral plate hops, step ups, jumping jacks

**sub 10-20 shoulder taps in the wall supported handstand position or in a high plank or a 1 minute plank hold.