wod-thursday

HIIT:

W.U. Coach Options

Mobility:  Prep for Front Squats/Thrusters

W.O.D for time complete

  • 100 x Thrusters @ 95/65

*Top of every min complete 4 burpees over bar

*4 Burpees over the bar start the workout

Cool Down:  Foam Rolling,  address areas moved from WOD

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ENDURANCE:

WARM UP 7 MIN 30 SEC EACH / 2 ROUNDS

  • Banded walk forward / back
  • Lateral Banded walk
  • Superman push up into plank
  • Alt Bird Dogs
  • Air Squat / Front Squat
  • Single Dumbbell press
  • Single Dumbbell Thruster

 39 MIN CLOCK

 12 MIN AMRAP

  • 200 m run
  • 10 burpee box jump overs
  • 20 high low plank
  • 30 DB thrusters

1 MIN REST

6 MIN EMOTM 5 burpees then

EVEN:  MAX CALS

ODD: MAX Russian Swings

1 MIN REST

12 IN AMRAP

  • 200 m run
  • 10 goblet squats
  • 20 tricep box dips
  • 30 sec forearm plank hold

1 MIN REST

6 MIN EMOTM 5 burpees then

ODD:  MAX Mountain climbers

EVEN: MAX Jump Rope

CORE

  • Turkish Get ups
  • 5 R / 5 L unweighted

3 ROUNDS

  • 5 R / 5L holding a KB

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CoreFit:

W.U.  Body Prep

W.O.D 4 rounds, each round is 5 mins,

  • Calories
  • Double DB Push Press
  • Box Jumps
  • Weighted Reverse Lunges
  • Burpees

Core:  Tabata if time after WOD