ENDURANCE:
WARM UP
2 ROUNDS / 30 SECONDS EACH:
- Superman
- Hollow hold
- Walk out to plank
- Plank walk 5 L, 5 R
- Alt Lunges
- Slow burpees
39 MINUTES:
12 MIN AMRAP
- 10 towel facing burpees
- 20 lateral jumps over the towel
- 30 russian twists
- 40 plank shoulder taps
REST 1 MIN
10 MIN AMRAP
- 5 walk out to plank pushups
- 10 squat jumps
- 15 chair dips
- 20 ft strict bear crawl / 4 square bear crawl
REST 1 MIN
8 MIN AMRAP
- 15 KB / DB / object thrusters / air thrusters
- 15 jumping lunges
- 15 plank in and out
REST 1 MIN
6 MIN AMRAP
- 10 object / plate burpees
- 10 v ups
CORE: 4 MIN AMRAP
- 20 flutter kicks
- 20 scissor kicks
- 20 bicycles
- 20 plank jacks
Join Zoom Meeting
https://us02web.zoom.us/j/82989850517?pwd=UitYTUZoZGcxckQ3MU9Vdlc4MWozZz09
Meeting ID: 829 8985 0517
Password: 886774
HIIT W.O.D This weeks coaches WOD
W.U. 2 rounds of
- 200M Jogs
- 5 x Inchworm to pushup walk out and in
18 min Time Cap perform the following
- 1 Mile Run then
21-15-9 of
- Alt DB Clean and Jerks @ 50/35 or what you have access to
- HSPU or Pike Pushups
https://www.youtube.com/watch?v=xGVio6FKphQ
