wod-thursday

HIIT/CoreFIT:

W.U.  Tabata

  • Hollow Hold
  • 4 sequences Left hip plank touch/4 sequences Right hip plank touch
  • Partial V-Up

Conditioning:   Tabata

  • Bike/Row:  Accumulate as many calories through the 8 rounds

W.O.D 5 Rounds for time of

  • 100M Uneven Farmers Carry (2 different KB’s)
  • 15 x Burpees over hurdle
  • 3 x TGU’s Left and 3 TGU’s Right

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Endurance:

WARM UP 6 MIN

EMOTM

  • 30 Jump Ropes then
  • Plank Hold
  • Scap Push Up
  • Prisoner Squat
  • Alt lunges
  • Single DB Thruster
  • Burpees

 45 MIN CLOCK

In 4 MINS, Rest 1 MIN

In 8 MINS, REST 1 MIN

In 10 MINS, REST 1 MIN

In 20 MINS to finish

  • 10 Cals
  • 200 M Run
  • 30 DB Thrusters
  • 40 Step Ups / Box Jumps
  • 50 Slam Balls
  • 60 Forearm Mountain Climbers
  • 70 Russian Swings
  • 80 Plank Shoulder taps
  • 90 Abmat sit ups
  • 100 Jump Ropes