Support Your Local Box WOD #3

Apr 20th, 2020

Category: Uncategorized

Support Your Local Box WOD #3


AT HOME FITNESS – Live coached WODs on Zoom at 9am and 530pm Today.  Class at Check our Class Schedule for times.  Click the link to join—-> https://zoom.us/j/491227192

Warm-up
5-4-3-2-1 Each Side
Suitcase Deadlifts
Step Ups
Single Arm Thrusters
Single Leg V-Ups

BOOTY
2 Rounds, 1 minute each station
-Weighted Bridges
-Jane Fonda’s switch sides at 30s
-Superman’s

Strength
E2MOM12
25ft or 10 Steps Front rack Lunge or Odd object Lunge

SYLB WOD 3

For time:
50 Dumbbell Deadlifts
50 AbMat Sit-ups
50 Box Step-ups
50 Single-arm Dumbbell Thrusters

♂ 50-lb. DBs, 24-in. box
♀ 35-lb. DBs, 20-in. box

Time cap: 20 minutes

*Sub a heavy odd object for Deadlifts or Barbell Deadlifts 115|80 & a lighter odd object for Thrusters

 

Core Cash Out | Extra Work
Plank Challenge
3 Rounds
1 Minute Front Plank
30s Left Side Plank
30s Right Side Plank

Every time you come down, including transitions, +5 burpees to be completed at the end of the 6 minute challenge.