wod-thursday

W.U.  5-10 Min Stretch session

Active W.U. 2 Sets of

  • 10 x Alternating Cossack Squats
  • 10 x Alt Curtsy Lunges
  • 20 x Lateral Hurdle Jumps
  • 5 x 8-Count Body Builders
  • 15 x Standing Band Pull aparts
  • 20 x Crossover Mountain Climbers Slow
  • 20 x Alt Shoulder taps in plank

W.O.D 4 Rounds of (25 Mins)

  • 1 min max effort Cals bike/row
  • REST 1 min
  • 1 min max effort pushups
  • REST 1 min
  • 1 min Max Effort Box Jumps 30/24

Core: 3 sets of

  • 20 x Situp into Russian Twist (2 count)
  • 20 x Bicycle Crunches (2 count )
  • 20 x Weight Rolling Hollow Situp

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Endurance:

WARM UP 8 MINS/1 MIN EACH

  • SUPERMAN
  • WALK OUT TO PLANK
  • PLANK TUCK
  • ALT LATERAL LUNGE
  • ALT REVERSE LUNGE
  • RIGHT LEG BALANCE REACH
  • LEFT LEG BALANCE REACH
  • JUMP ROPE

1 MIN EACH

  • Burpees
  • Squat Jumps
  • Mountain Climbers
  • Hollow Hold
  • Jump Rope
  • Bike / Row
  • Band Pull Apart
  • Band Bent over row

REST 1 MIN

1 MIN EACH

  • Plate Burpees
  • OH Squat
  • Cross body Mountain Climbers
  • Hollow Sit up
  • Jump Rope
  • Bike / Row
  • Band Pull Apart
  • Band Bent Over Row

REST 1 MIN

1 MIN EACH

  • Lateral Burpees
  • Alt Lunge w/Plate chest press
  • Oblique Mountain climbers
  • Bicycles
  • Jump Rope
  • Bike / Row
  • Band Bicep Curp
  • Band Overhead Press

REST 1 MIN

1 MIN EACH

  • Burpees to a bar
  • Alt Reverse Lunge w Plate
  • Forearm Mountain Climbers
  • Russian Twists
  • Jump Rope
  • Bike / Row
  • Band Bicep Curl
  • Band Overhead Press