wod-wednesday

HIIT:

W.U. Coaches Choice

Strength/Skill Work:  8-10 Mins

  • Pike Pushups (handstand variation)
  • Work through good position and attempt 3 Max rep sets with a 2 min rest between

W.O.D 50-40-30-20-10 (20 min Clock)

  • Alt DB Clean and Jerks
  • 15 x Burpees after each segment

Core:  3 x Tabata

  • Plank Side to side hip touches
  • Plank (Low) holds
  • Plank (high) slow Knee tucks (Mountain climbers)

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 plank in and out
  • 20 lunges
  • 20 jumping jacks
  • 20 bicycles

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

21-18-15-12-9-6-3

  • Burpees
  • KB swings
  • 2 ct mountain climbers
  • Squat jumps

Core: 3 rounds

  • 25 sit ups
  • 1 min L side plank
  • 25 reverse crunches
  • 1 min R side plank

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

  • Meeting ID: 811 9359 4320
  • Password: 933230