wod-wednesday

W.U. Plyo (jumping)

4 rounds of

  • 25 x Jumping jacks
  • 15 x Hurdle Jumps (Lateral)
  • 10 x In place bunny hops (press through the ball of the foot, minimal knee bending)

W.O.D 30 Min AMRAP

  • 400M Run
  • 30 x DU’s
  • 20 x Hang DB Clean and Jerks (10 in a row Left/10 in a row Right)
  • 10 x Jumping Squats

*Every 3 rounds complete 4 x 8 count body builders

Core:  3 Rounds of MAX effort

  • High Plank (loss of position and resting is end of max)
  • Scissor Kicks x 30, Flutter Kicks x 20, Static 6in hold :30 sec = 1 set (try to make 1 long set no rest)