wod-wednesday

HIIT:

W.U. Coaches Dynamic

Strength:  Combo

  • Single Leg Wt’d or Non-Wt’d step down x 10 (5L/5R)
  • Single Leg Box Jumps x 10 (5L/5R)

Review:  Movements performed in WOD

W.O.D 12 min Clock, Each rd is 3 min period to complete the following

  • 15 x Hang Power Cleans and Jerks 75/55
  • 25 x Cals on Rower

*Rest for 1 min after the 3 min time period

1PM Lunch Bunch:

Warm up: 3 rounds

  • 30 plank jacks
  • 30 bicycles
  • 30 jumping jacks

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

10 rounds

  • 6 DB squat cleans
  • 8 tuck jumps
  • 10 DB push press
  • 12 high knees
  • 14 2ct mountain climbers (28)

 Core: 3 rounds

  • :30 plank
  • :30 slow L/R mountain climbers
  • :30 plank

:30 rest

Join Zoom Meeting https://us02web.zoom.us/j/84849167406?pwd=eFZ4RVBWV2oweVY5ZjFVNTNGdlpOZz09

Meeting ID: 848 4916 7406

Password: 044993