wod-thursday

ENDURANCE:

WARM UP:  3 Rounds / 30 sec each

  • Plank
  • Superman
  • Push ups
  • Hollow Rock
  • Mountain Climbers
  • Alt Leg V up

44 MIN CLOCK

Get as far as you can in 3 MINS, REST 1 MIN

Begin again for 6 MINS, REST 1 MIN

Begin again for 12 MINS, REST 1 MIN

Begin again for 20 MINS try to finish

**Between each exercise do:

  • 50 jump ropes / du
  • 20 Russian KB Swings (squat jumps)
  • 200 m run (1 MIN)
  • 20 Object Burpees
  • 30 Alt overhead lunges
  • 40 alt thrusters (air thrusters)
  • 50 jumping lunges
  • 60 plank shoulder taps
  • 70 step ups / box jumps
  • 80 mountain climbers (2 x)
  • 90 step bear crawl (forward, back, left, right)
  • 100 Russian twists

CORE

  • 50 abmat situps / butterfly situps
  • 50 v ups
  • 1 min right side plank hold
  • 1 min left side plank hold

Join Zoom Meeting https://us02web.zoom.us/j/88105515879?pwd=VUZiNDB1Z0NXN0xCSGpCMjNmbXBWQT09

Meeting ID: 881 0551 5879

Password: 790198