wod-tuesday

HIIT:

W.U.  Coaches Choice

W.O.D 20 Min AMRAP of “Nate”

Front Row:

  • 2 x Bent Over Row @ 75% of BW
  • 4 x HSPU
  • 6 x Dips
  • 8 x KB Swings 70/53

Back Row:

  • 2 x Bar Muscle Ups
  • 4 x HSPU
  • 8 x KB Swings 70/53

**4 Strict Pullups as Bar MU Scale

Core:  100 x Side Plank Hip Touches (50L/50R)

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ENDURANCE:

WARM UP 7 MINS

30 seconds each / 2 rounds

  • Hollow Hold / Hollow Rock
  • Superman press up to plank
  • Forearem oblique mountain climbers
  • Alt Reverse lunge
  • Alt Side lunge
  • Prisoner Squat
  • Burpees

38 MIN CLOCK

10 MIN AMRAP

  • 5 walk out to plank push ups
  • 15 switch squat jumps
  • 30 cross body mountain climbers
  • 200 m run

2 MIN

  • Jump Rope

REST 1 MIN

10 MIN AMRAP

  • 5 shoulder tap manmakers
  • 15 tricep box dips
  • 30 alternating one arm KB swings
  • 9 cals bike / rower

2 MIN

  • Jump Rope

REST 1 MIN

10 MIN AMRAP

  • 5 plate burpees
  • 15 OH lunges with plate
  • 30 step bear crawl 4 square
  • 200 m run

2 MIN

  • Jump Rope

CORE:  4 MIN AMRAP

  • 10 Left Side Plank Dip
  • 10 Right Side Plank Dip
  • 10 Alt leg v ups

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CoreFit:

W.U.  Plyometrics and balance drills

W.O.D 20 Min AMRAP of

  • 2 x Pushups
  • 4 x Dips
  • 8 x KB Swings
  • 24 x Heavy Rope Singles

Core:  Tabata x 3 parts

Tabata 1:  8 rounds

  • Left side plank hip touches

Tabata 2: 8 rounds

  • Right side plank hip touches

Tabata 3: 8 rounds

  • Bicycle Crunches