wod-thursday

ENDURANCE

WARM UP

  • 1 Min Jump Rope
  • 15 Walk out to plank
  • 15 “steps” forward bear crawl
  • 15 “steps” back bear crawl
  • 1 Min Jump Rope
  • 15 alt forward lunges
  • 15 alt side lunges
  • 15 air squats
  • 1 Min Jump Rope

40 MIN ASCENDING LADDER 1, 2, 3, 4, 5…reps of the following exercises.  Every 5 minutes stop where you are and complete 100 weighted jump ropes, 30 DU or 8 burpees, then resume the workout.  Begin with this.

  • SQUAT JUMPS
    WALK OUT TO PLANK
  • OBJECT / DUMBBELL THRUSTERS (one hand on each head)
  • LATERAL JUMPS OVER A TOWEL
  • PUSH UPS
  • OBJECT / PLATE BURPEE

CORE 6 MINS

3 ROUNDS

  • 30 sec v ups
  • 30 sec bicycles
  • 30 sec X + Os
  • 30 sec hollow hold

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

Meeting ID: 829 8985 0517
Password: 886774