wod-wednesday

HIIT

W.U.  Group

Skill/Strength:   Prep for Snatch and Snatch weight assignment

10-12 Mins

  • Working through some sets of 3 to figure out mechanics and load

W.O.D 20 Min Running Clock

In 4 Mins complete:

  • 2 Rounds of
    • 30 x Double unders
    • 15 x Hang Power Snatches 95/65

REST 1 Min

In 4 Mins complete:

  • 2 Rounds of
    • 15/12 x Cals Assault Bike
    • 40 x Walking Lunge steps

REST 1 Min

In 4 Mins complete:

  • 2 Rounds of
    • 30 x Double unders
    • 15 x HSPU

REST 1 Min

In 4 Mins complete:

  • 2 Rounds of
    • 15 x Deadlift’s 135/95
    • 15 x Burpees over bar

ENDURANCE: 6 am ONLY

In a time frame of 6, 12 and 20.  1 min REST between each time period

  • 10 x Pushups
  • 10 x Jump Rope
  • 20 x Cals Rower
  • 20 x Jump Rope
  • 30 x Burpees
  • 30 x Jump Rope
  • 40 x KB DL
  • 40 x Jump Rope
  • 50 x Box Jumps
  • 50 x Jump Rope
  • 60 x Russian twists
  • 40 x Jump Rope
  • 70 x KB Swings
  • 30 x Jump Rope
  • 80 x Mountain climbers
  • 20 x Jump Rope
  • 90sec Plank
  • 10 x Jump Rope
  • 100 x Abmat Situps