wod-friday

HIIT:

W.U.  Coaches setup

Strength:  2 Parts

A.  Single Leg Deadlifts 5/5 + Ball Slams x 10

B. Bent Over Rows Supinated Grip x 10 + 5 x Box Pike Pushups

W.O.D 15 min Clock, Finish AFAP

  • 100 x Burpees
  • 100 x Cals on Assault Bike

**Best completed in rounds of 10/10 but any means individual chooses is good

1 PM Lunch Bunch:

Warm up: 3 rounds

  • 10 air squats with 3 second pause at bottom
  • 20 Glute bridges with 3 second pause at the top
  • 30 mountain climbers

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

  • 100 lateral jumps
  • 5 burpees every 10 jumps
  • 80 KB weighted walking lunges (OH/front rack/goblet)
  • 5 burpees every 10 lunges
  • 60 sit ups
  • 5 burpees every 10 sit ups
  • 50 KB swings
  • 5 burpees every 10 swings

Core: 3 rounds

  • 20 hollow pulses
  • 20 plank shoulder taps
  • 20 L side plank dips
  • 20 R side plank dips

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

Meeting ID: 848 4916 7406

Password: 044993