wod-thursday

HIIT/CoreFit:

W.U. Coach Option

Skill W.U.

  • Double Unders (Practice 5 Mins)

Skill WOD. Couplet (timed 10 min Cap)

  • 50-40-30-20-10 DU’s or 150-120-90-60-30 Heavy Rope Singles
  • 30-25-20-15-10 V’Up’s

W.O.D 50-40-30-20-10

  • OH In place Lunge 50/35
  • Box Step Overs 24/20 (use same weight as OH Lunge)
  • Low profile Mountain Climbers

Cool Down:  5-8 min Group stretch

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ENDURANCE:

WARM UP

EMOTM 7 MIN

  • 10 Air squats / squat jumps then
  • Band walk forward / back
  • Lateral Band walk
  • Superman
  • Hollow rock
  • Plank walk left / right
  • Alt lunges
  • Jump Rope

39 MIN CLOCK / 2 ROUNDS

2 MINS TABATA; 20 sec on, 10 sec off

  • BURPEES
  • REST 1 MIN
  • 6 MIN AMRAP
  • 20 Russian Swings
  • 20 abmat situps

REST 1 MIN

2 MINS TABATA: 20 sec on, 10 sec off

  • BIKE / ROW
  • REST 1 MIN
  • 6 MIN AMRAP
  • 200 m run
  • 10 Wall balls

REST 1 MIN

CORE

  • 30 flutter kicks
  • 30 scissors
  • 30 glute bridges
  • 30 bicycles