wod-thursday

ENDURANCE:

WARM UP: 2 rounds

  • 15 Superman
  • 15 step Lateral walk w band L / R
  • 15 band walk forward / back
  • 10 hip hinge reach back
  • 10 single leg balance reach L / R
  • 10 single leg deadlift L / R
  • 10 burpees

44 MIN CLOCK

12 MIN AMRAP

  • Run 400 m (2 mins)
  • 30 step ups (progress w weight) or box jump
  • 30 Russian KB Swings (jump squats or ball slams)
  • 30 alt lunges

2 MIN AMRAP

  • 15 vups
  • 15 in out plank

REST 1 MIN

12 MIN AMRAP

  • 100 jump ropes / 50 DU
  • 30 bent over rows
  • 30 Russian KB swings (jump squats or ball slams)
  • 30 plank shoulder taps

2 MIN AMRAP

  • 15 X + Os
  • 5 / 5 bear crawl forward / back

REST 1 MIN

12 MIN AMRAP

  • 30 burpees
  • 30 Russian swings (jump squats or ball slams)
  • 30 alt pistols (air squats)
  • 30 cross body mountain climbers (2x)

2 MIN AMRAP

  • 3 shoulder tap man makers
  • 15 slow bicycles

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

Meeting ID: 829 8985 0517
Password: 886774