11/12/2020

wod-thursday

HIIT/CoreFit

W.U.  Stretch/Foam Roll from Weds work

then 3 rounds

  • :15 High Knees
  • :15 Butt Kicks
  • :15 Bunny Hops
  • :15 Hurdle Jumps

Core:  Tabata

  • Bicycle Crunches
  • Static Ball Hold above chest with hollow legs
  • Russian Twists

W.O.D 5 rounds for time of

  • 45 x Double Unders/ 90 x Heavy Singles
  • :60 sec High Plank Hollow Hold
  • :60 sec Wall Sit @ 90 degrees

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ENDURANCE:

WARM UP

6 MIN AMRAP

  • 10 Superman
  • 10 high low plank
  • 10 pike situps
  • 10 prisoner squats
  • 10 alt lunges

38 MIN CLOCK

10 MIN AMRAP

  • 5 Shoulder Tap Manmakers
  • 10 Ball Slams
  • 15 Switch Squat Jumps
  • 200 m run

1 MIN JUMP ROPE

REST 1 MIN

8 MIN AMRAP

  • 20 KB DL
  • 15/12 cals
  • 20 Hollow Rock

1 MIN JUMP ROPE

REST 1 MIN

6 MIN AMRAP

  • 20 Russian Swings
  • 40 Jump Ropes
  • 10 plank walk right 3, left 3

1 MIN JUMP ROPE

REST 1 MIN

4 MIN AMRAP

  • 10 alternating KB thrusters
  • 10 box jump overs
  • 1 MIN JUMP ROPE

1 MIN REST

2 MIN

  • Max Burpees

CORE

4 MIN CLOCK / 2 ROUNDS / 30 SEC EACH

  • Forearm plank
  • Tall plank
  • V ups
  • Tuck ups

ZOOM:   https://us02web.zoom.us/j/89759814432?pwd=S1dGV2ZOQ3N0T1VheEJIUzNHVTJtQT09

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