wod-friday

HIIT:

W.U.  Coach Led

Core Pre: Tabata Hollow and Arch

W.O.D 16 Min Clock, In 2 min time increments complete the following

  • 0-2:  12 x Alt DB Snatches /6 x Burpees
  • 2-4:  14 x Alt DB Snatches/8 x Burpees
  • 4-6:  16 x Alt DB Snatches/10 x Burpees
  • Increase each exercise x 2 reps and continue to 16 mins.

*After you complete the work per the 2 min period rest any remainder of time within the 2 min block

*If you cannot complete the amount of work at any point within the 2 min time frame you must complete 30 x Situps X mins left on the clock.

Core POST: 1 round of

  • 50 x High Plank to Low Plank
  • after last rep to low plank HOLD for :60 sec
  • 50 x Low Plank to High Plank
  • after last rep to High plank HOLD for :60 sec

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

Meeting ID: 829 8985 0517
Password: 886774

1PM Lunch Bunch:

Warm up: 2 rounds

  • :30 forward arm circles
  • :30 jumping lunges
  • :30 backward arm circles
  • :30 jumping jacks
  • :30 rest

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

3 rounds

  • 100 flutter kicks
  • 80 lateral jumps
  • 60 second wall sit
  • 40 2 ct bicycles
  • 20 DB thrusters
  • 10 burpees

Core:

2 rounds

  • 25 R side curl to plank
  • 25 L side curl to plank
  • 25 plank to push up

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

Meeting ID: 811 9359 4320

Password: 933230