wod-wednesday

W.U. 3 rounds of

  • :30/:30 Spiderman Left and Right
  • :30/:30 Samson Left and Right
  • :30/:30 Pigeon Left and Right
  • :30 x Straddle

Strength:   AHAP (as heavy as possible)

Complete 6 sets of the following

  • Thrusters 3L/3R with KB or DB
  • Pistols or Pistol variations 3L/3R (No weight for pistols)

W.O.D “Jackie”

  • 1000M Row or 800M Run
  • 50 x Barbell Thrusters 45/30  (use 1 x DB if you have no barbell)
  • 30 x Pullups or Ring Rows or Inverted pull position (use a towel)

ENDURANCE:

W.U

2 ROUNDS

  • Lateral walk right 15 steps (band on ankles)
  • Lateral walk left 15 steps
  • Forward walk 15 steps
  • Backward walk 15 steps
  • 30 sec high plank
  • 30 sec low plank
  • 30 sec plank shoulder tap
  • 30 sec hollow rock / hollow hold

1 min jump rope

W.O.D  40 MINS

2 Min Jump Rope

THEN TABATA

20 seconds on, 10 seconds off, each ex 4 mins (8 rounds)

  • Burpees
  • Walk out to plank push up
  • Squat Jumps
  • Flutter Kicks

REST 1 MIN

2 Min Jump Rope

THEN TABATA

20 seconds on, 10 seconds off, each ex 4 mins (8 rounds)

  • Lateral Burpees over a towel
  • Plank Jacks
  • Jumping lunges
  • Russian Twist

REST 1 MIN

2 Min Jump Rope