Support Your Local Box WOD #2

Apr 13th, 2020

Category: Uncategorized

Support Your Local Box WOD #2

Hooray for Spring!

AT HOME FITNESS – Live coached WODs on Zoom at 8am & 530pm today.  Check our Class Schedule for times.
Click the link to join—-> https://zoom.us/j/491227192

Warm-up
5 minutes of jump Rope
EMOM stop jumping rope and complete 4 burpees

Minute 1 – Singles
Minute 2 – Alternating Feet
Minute 3 – Single Leg
Minute 4 – Crossovers
Minute 5 – Double-unders

-5 inchworm walkouts
-5 upward to downward dog flow
-10 pass throughs
-10 around the worlds

Mobility
Glutes
Pigeon stretch

Accessory
Tabata Single Leg Hip Raises*
8 Rounds of
20 work: 10 isometric hold at the top

*alternate between legs for 4 sets of each. Add weight if possible

Strength
EMOM10
Wall Supported SL Deadlift
Odd- Right leg 5 Reps
Even- Left Leg 5 Reps

SYLB WOD 2
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time cap: 15 minutes

ADV – Rest 5 min & repeat in reverse order

Extra Work
HS Practice –
Shoulder taps
Single arm Support
Lateral Walking
Forward Facing
Walking into the wall
Wall Climbs
Freestanding