11/10/2020

wod-tuesday

HIIT:

W.U.  Coaches Choice

Strength: Power Snatch

  • Build to a triple power snatch

W.O.D 19 Min Clock, 4 min rounds, 1 min rest x 4 rounds

In 4 Mins Complete the follow

  • Run 400M, Row 500M, Bike 25 Cals
  • 12 x Box Jumps 24/20
  • Remaining time Pushups

Core:  30L/30R

  • Straight Leg situp with initial start to TGU @ 35/20

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Endurance:

WARM UP 8 MINS

  • EMOTM walk out to plank + push up then
  • Band Walk 4 Square
  • Superman
  • Shoulder CARS
  • Spiderman
  • Air squats / Med Ball Squat
  • Med Ball DL
  • Jump Rope
  • Bike / Row

38 MIN CLOCK

IN 15 MINS

10, 20, 30…

  • Wallballs
  • Crossbody Mountain Climbers (2x)
  • Burpees
  • Med Ball Cleans
  • High Low Plank

**100 jump ropes and 8 cals at the end of each round

REST 1 MIN

6 MIN AMRAP

  • 10 flutter kicks
  • 10 scissor kicks
  • 10 X + Os
  • 10 Left Plank Hip Touch
  • 10 Right Plank

REST 1 MIN

IN 15 MINS reverse from the round you ended with.  **25 step bear crawl and 8 cals at the end of each round

CORE

3 ROUNDS

  • 10 Forearm Mountain climbers
  • 10 bicycles
  • 5 Bear pose push ups

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CoreFit:

W.U Tabata

  • Bicycle Crunches
  • Situps

W.O.D 20 min AMRAP of

  • 15 x KB Swings
  • 12 x Cals
  • 9 x Goblet Squats
  • 6 x Box Jumps
  • 3 x Burpees

 

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