wod-wednesday

HIIT:

W.U. Coach instructed for the day

Skill/Core:  NOT for time but also dont take forever!

50-40-30-20-10

  • Situps
  • Mountain Climbers, straight up
  • Flutters Kicks
  • Bicycle Cruches

W.O.D 15 Min AMRAP

  • 10 Renegade Rows (1 DB or object) 5 on left/5 on right
  • 8 x Seal Burpees
  • 6 x Pistol Squats (3L/3R)
  • 4 x Clapping Pushups or explosive drive off the floor to up position
  • :45 sec High Plank hold

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

Meeting ID: 829 8985 0517
Password: 886774

1PM:  Lunch Bunch

Warm up: 3 rounds

  • 20 bunny hops
  • 15 explosive skips
  • 10 lunges with rotation

W.O.D (weighted object can be substituted for KB/DB)

50-40-30-20-10 Plank jacks

Between each set complete 3 rounds of:

  • 3 push ups
  • 6 DB push press
  • 9 Air squats

2 min rest

25-20-15-10-5 sit ups

Between each set complete 3 rounds of:

  • 12 2 ct mountain climbers (24)
  • 9 KB swings
  • 6 jump squats

Core: 

  • 20 hollow rocks
  • 20 supermans
  • 20 alt toe touches

Join Zoom Meeting https://us02web.zoom.us/j/81193594320?pwd=dnByYmI4NGNrRlhENXZEaEdoYmo2Zz09

  • Meeting ID: 811 9359 4320
  • Password: 933230