wod-thursday

W.U. Coaches Choice

  • 10 Min Stretch

Conditioning:  3 Individual Rounds of

In 3 Mins/1 Min Rest

  • 500M Row/25  x Cals
  • Remaining time MAX Effort Double Unders

Core: 3 rounds of

  • :60 sec Hollow Rock or Hold
  • :20L/:20R Star Side Plank
  • REST :30 sec

W.O.D  AMRAP in 9 mins of

  • 10 x Pushups
  • 15 x Situps
  • 20 x Squats

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Hybrid:

W.U.  Coaches Choice

  • Same as HIIT

Strength:  5 sets of

  • 12 x Double DB Romanian Deadlifts
  • 8L/8R x Seated Single Arm Arnold Presses

W.O.D 12 min AMRAP of

  • 15/12 x Cals
  • :60 sec Sandbag Bear Hug 100/80
  • 10 x Pushups

Core:  Tabata

  • Hollow Rock or Hollow Hold

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CoreFit:

W.U.  Same as HIIT

Core:  Tabata Hollow Rock/Hollow Hold

Conditioning:  3 x 3 Min AMRAP’s/1 min Rest

  • 150M Row/9 Cals Bike
  • 24 x Jump Rope Singles

Strength:  2 Parts, 3 sets

  • L-Sit Seated Press (2 x DB’s) 10 reps
  • 20 x Glute Ham Bridges with Band

W.O.D  “Dice” Roll 2 dice and find the movement 9 min MAx Rounds of work

  • 2 x 8-Count Body Builders
  • 3 x 2 -Count Mountain Climbers
  • 4 x Side Plank Crunch (4L/4R)
  • 5 x Ball Slams
  • 6 x Pushups
  • 7 x Alt Lateral Lunges
  • 8 x KB Swings
  • 9 x Jump Squats
  • 10 x Burpees
  • 11 x Situps
  • 12 x Calories

**Every roll of the dice is a round if the work is completed