wod-tuesday

WARM UP

2 ROUNDS / 30 seconds each exercise

  • Walk out to plank push up
  • Plank walk left 5, walk right 5
  • Superman
  • Ab mat situps
  • Alternating lunges
  • Prisoner squat

W.O.D 47 MINUTES:

In 7 MINS

2 ROUNDS of

  • 100 Jump ropes
  • 20 KB Goblet squats (or air squats)
  • 20 Abmat situps

Then max effort burpees in remaining time

REST 1 MIN

In 7 MINS

2 ROUNDS of

  • 100 Jump ropes
  • 20 plate thrusters (or dumbbell thrusters holding each head of dumbbell in each hand, or air thrusters)
  • 10 v ups

Then max effort burpees in remaining time

REST 1 MIN

In 7 MINS

2 ROUNDS of

  • 100 Jump ropes
  • 20 Reverse lunges w front racked KB or Barbell (or bodyweight reverse lunges)
  • 20 Russian twists

Then max effort burpees in remaining time

REST 1 MIN

REPEAT FROM BEGINNING

CORE:

2 ROUNDS

30 seconds each exercise

  • Forearm plank
  • High plank shoulder taps
  • Plank in and out
  • Plank jack
  • Mountain climbers
  • High Plank to low plank

REST 1 MIN