wod-thursday

HIIT:

W.U.  Coaches Choice 5/10 Mins

Strength:  Power Snatch work

EMOTM 10 Mins

  • 2 x Power Snatches + 2 x OH Squats

**NO % work.  Idea is to continually move correctly.  Good start through complete Finish

W.O.D for time complete

  • 100 x DU’s
  • 25 x Power Snatches 75/55
  • 20 x OH Squats
  • 100 x DU’s
  • 20 x OH Squats
  • 25 x Power Snatches
  • 100 x DU’s

**DU’s supplement, 150 heavy singles or 25 x Calories on Bike or Rower

Core:  2 rounds

AMRAP in 3 Mins of

  • 20 x Bicycle Crunches
  • 20 x Static leg V-Ups
  • 20 x Crunches

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ENDURANCE :

WARM UP:  8 MIN CLOCK

30 Seconds each

  • Jump Rope
  • Walk out to plank hold, scap push up
  • Prisoner Squat
  • Bear Crawl 4 square
  • Alt Lunges
  • Ball Slams
  • Weighted Squat
  • Burpees

42 MIN CLOCK
In 10 Mins

2-4-6-8…

  • Plate Burpees
  • Jumping Lunges
  • High Low Plank

**50 Jump Ropes btw each round

REST 1 MIN

4 MIN AMRAP

  • 9 cals on bike /rower
  • 15 Oblique Mountain Climbers (2x)
  • 15 X + Os

REST 1 MIN

In 10 Mins

5-10-15-20…

  • Ball Slams
  • Lateral Jumps over the ball
  • Bear Crawl Steps forward + back

**50 Jump Ropes btw each round

REST 1 MIN

4 MIN AMRAP

  • 9 cals bike / row
  • 15 Cross Body Mountain Climbers (2x)
  • 15 Alt single leg v ups

REST 1 MIN

In 10 Mins

10-20-30…

  • Weighted squats with slam ball
  • Lateral Skater Jumps
  • Plank Shoulder taps

**50 Jump Ropes btw each round

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CoreFit:

W.U.  2 rounds of

  • 500M Row or 400M Run or 2 min on Bike
  • 15 x Air Squats
  • 10 x Pushups

W.O.D f30 Min Clock, AMRAP of

  • 100 x Single Unders
  • 90 x Moutain Climbers
  • 80 x Situps
  • 70 x Alt Lunges
  • 60  x V-Ups
  • 50 x Jump Squats
  • 40 x Calories on Bike or Rower
  • 30 x Ball Slams
  • 20 x KB Swings
  • 10 x Plank Position Shoulder taps 2 count exercise