wod-friday

HIIT:

W.U. Coaches Choice

In Any order complete the below (No more than 30 mins of work)

  • 200 x DU’s or 300 x Heavy rope singles or 400 x Singles
  • 50 x Pistols (1 leg Squat)  25 per leg
  • 100 x DB Snatches 50/35 or DB of your choice
  • 50 x Hand stand Pushups or Pike Pushups
  • 200 x Mountain Climbers (Straight count but knees must touch the back of the upper arm for each rep)

CORE: with as minimal rest as possible

  • 100 x Bicycle crunches (straight count but elbow must touch knee)
  • 80 x Half V-Ups (legs stay up only upper body is in motion)
  • 60 x Flutter Kicks (3 to 12 inches movement off the floor)
  • 40 x Scissor Kicks (left over right, right over left)
  • 20 x Hollow Rocks or accumulate :90 sec off Hollow hold

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

Meeting ID: 829 8985 0517
Password: 886774

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1PM Lunch Bunch:

Warm up: 3 rounds

  • :30 high knees
  • :30 sit ups
  • :30 lateral jumps
  • :30 rest

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

  • 50 jumping jacks
  • 40 tuck jumps/box jumps
  • 40 Alt DB clean and jerk
  • 40 2 ct bicycles
  • 40 walking lunges
  • 50 jumping jacks
  • 30 tuck jumps/box jumps
  • 30 Alt DB clean and jerk
  • 30 2 ct bicycles
  • 30 walking lunges
  • 50 jumping jacks
  • 20 tuck jumps/box jumps
  • 20 Alt DB clean and jerk
  • 20 2 ct bicycles
  • 20 walking lunges
  • 50 jumping jacks
  • 10 tuck jumps/box jumps
  • 10 Alt DB clean and jerk
  • 10 2 ct bicycles
  • 10 walking lunges

Core:   5 rounds

  • 5 atomic situps
  • 10 push ups

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

  • Meeting ID: 811 9359 4320
  • Password: 933230