HIIT:
W.U. Coaches Choice
W.O.D Coaches WOD Week #5
Complete for time the following
3 Rounds of
- 5 x Squat Snatches 135/95
- 10 x OH Squats
then
50 x Wall Ball 20/14
then
3 Rounds of
- 5 x Push Jerks
- 10 x Deadlifts
then
50 x Wall Ball
then
3 Rounds of
- 5 x Hang Squat Cleans
- 10 x Front Squats
**Can use a DB’s, PVC or lighter variation of barbell for this WOD
Join Zoom Meeting
https://us02web.zoom.us/j/82989850517?pwd=UitYTUZoZGcxckQ3MU9Vdlc4MWozZz09
Meeting ID: 829 8985 0517
Password: 886774
1PM Lunch Bunch:
Warm up:
- 50 jumping jacks
- 40 mountain climbers
- 30 tuck jumps
- 20 air squats
- 10 burpees
- 5 push ups
W.O.D (any weighted object can be substituted for DB)
In 20 min progress as far as you can:
- 20 lateral jumps or DUs (add 5 each round)
- 10 sit ups (add 5 each round)
- 10 Goblet squats (add 5 each round)
- 5 Curtis P’s (add 1 each round)
*Curtis P: 1 rep= 1 power clean, 1 L leg front rack lunge, 1 R leg front rack lunge, 1 push press (use 2 DBs, barbell, or 2 weighted objects)
Core:
2 rounds
- 60 flutter kicks
- 60 scissor kicks
- 60 bicycles
- 60 glute bridges
Join Zoom Meeting https://us02web.zoom.us/j/81193594320?pwd=dnByYmI4NGNrRlhENXZEaEdoYmo2Zz09
- Meeting ID: 811 9359 4320
- Password: 933230
