wod-tuesday

ENDURANCE: 7am ZOOM

WARM UP: 2 ROUNDS

  • 10 Superman
  • 10 Hollow Rock
  • 5 Walk out to plank push up
  • 10 Walking lunges
  • Lateral walks w band (10 L, 10 R)
  • 10 Squat jumps
  • 30 Jump Ropes

43 MINUTES

10 MIN AMRAP

  • Run 200 m (or one minute)
  • 10 KB Deadlifts
  • 10 Tuck Jump Burpees

REST 1 MIN

3 MIN AMRAP

  • 20 Hollow Rock
  • 20 High Low Plank

REST 1 MIN

10 MIN AMRAP

  • 100 Jump Ropes (30 DU)
  • 20 Mountain Climbers (opposite knee to elbow, 2x)
  • 5 Push Ups

REST 1 MIN

3 MIN AMRAP

  • 20 Russian Twist
  • 20 butterfly situps

REST 1 MIN

10 MIN AMRAP

  • Run 200 m (1 min)
  • 20 Russian KB Swings
  • 20 Plank Shoulder Taps

REST 1 MIN

3 MIN AMRAP

  • 20 slow bicycles
  • 20 flutter kicks

Join Zoom Meeting
https://us02web.zoom.us/j/82989850517?pwd=UitYTUZoZGcxckQ3MU9Vdlc4MWozZz09

Meeting ID: 829 8985 0517
Password: 886774

HIIT:

W.U. Follow Endurance and Foam Roll/Stretch on your own

W.O.D 5 Rounds AFAP

  • 5 x Pike Pushups (handstand Variation)
  • 10 x Deadlifts (find a weight to use)
  • 15 x Pushups (hand release)
  • 20 x Thrusters any weighted object you can perform at least 10 without stopping
  • 25 x Situps

After 5 Rounds if complete

  • 1 x 800M Sprint