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