wod-tuesday

HIIT:

W.U. Coach Option 5 min

Active W.U.: 2 rounds

  • :60sec DU’s or Practice DU’s
  • Wide Leg Mountain Climbers x  20 reps
  • Hip Open and Pass throughs

Strength:  In 10 Mins

  • Build to an 8 reps Deadlift then (sumo stance)

10 Mins

  • 3 sets of 8 reps @ 75% of 8 rep heavy (sumo stance)

W.O.D for time complete (15 min Clock)

50-40-30-20-10 of

  • Hang DB Split Snatch 50/35 (alternate every 5)
  • Situps

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ENDURANCE:

WARM UP:6 MIN / 2 ROUNDS / 1 MIN EACH

  • BAND WALK (FORWARD, BACK, LEFT / RIGHT)
  • CALS
  • JUMP ROPES

42 MIN CLOCK

10 MIN AMRAP

  • 10 Burpees
  • 50 Jump Ropes
  • 200 m run

1 MIN REST

4 MIN TABATA

  • Push ups
  • Hollow Hold / Rock

1 MIN REST

10 MIN AMRAP

  • 10 Wall Balls
  • 20 Jumping Lunges
  • 200 m run

1 MIN REST

4 MIN TABATA

  • Forearm Plank
  • V ups

1 MIN REST

10 MIN AMRAP

  • 10 Med Ball Cleans
  • 20 Switch Squat Jumps
  • 200 m run

CORE if time

Turkish Get ups

  • 5 R / 5 L unweighted

3 ROUNDS

  • 5 R / 5L holding a KB

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

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CoreFIT:

W.U. Coach Option 5 min

Active W.U.: 2 rounds

  • :60sec DU’s or Practice DU’s
  • Wide Leg Mountain Climbers x  20 reps
  • Hip Open and Pass throughs

Strength:  In 10 Mins

  • Learn to Deadlift with bar

10 Mins, 3 sets of

  • Bulgarian Split squat 6 per side
  • Seated 90 degree strict press, 8 per side

50-40-30-20-10 of

  • Hang DB Split Snatch 50/35 (alternate every 5)
  • Situps