wod-friday

W.U. 2 Rounds of

:30 on :15 off

  • Hollow Rock
  • Superman
  • Monsters Walks (band on ankles forward and backward)
  • Lateral Walks (band on ankles side to side)
  • Burpee mechanics

W.O.D 5 x 4 Min Periods

In 5 Mins complete the following

  • 200M Run
  • 30 x Situps
  • In remaining time, Alt DB Snatches ( this is the score), every 10 do 3 burpees and continue snatches

ENDURANCE:

46 Min Clock, Tabata ( each exercise is done in its entirity, 8 rounds, :20 sec on/:10 sec off, 4 Mins per exercise)

0-12 Min (Tabata)

  • High to Low Plank
  • Pushups
  • Walk Out Plank

12-13 Min REST

13-19 Min (NON-Tabata)

  • 2 Min Run
  • 1 min Jump Rope
  • 2 Min Run
  • 1 Min Jump Rope

19-20 Min REST

20-32 Min (Tabata)

  • Burpee Step ups or Burpee box jump overs
  • Squat Jumps
  • Alt KB Thrusters or Air Squats

32-33 Min REST

33-39 Min (NON-Tabata)

  • 2 Min Run
  • 1 Min Jump Rope
  • 2 Min Run
  • 1 Min Jump Rope

39-40 Min REST

40-46 Min (Tabata)

  • Russian Twists
  • V-Up’s
  • Forearm Planks (low)