wod-thursday

ENDURANCE:

WARM UP

3 ROUNDS

  • 5 push ups
  • 10 plank in and outs
  • 10 prisoner squats
  • 5 burpees

43 MINUTE CLOCK

4 ROUNDS of 10 MIN EMOTM

  • Minute 1:  8 burpees + max bench dips
  • Minute 2:  15 KB swings + max v ups
  • Minute 3:  50 jump ropes / 25 DU / 25 (double count) mountain climbers + max push ups
  • Minute 4:  10 KB thrusters / jumping lunges (2 count) + max X + Os
  • Minute 5:  Step ups + max high / low planks
  • Minutes 6-10:  Repeat 1-5

REST 1 MINUTE

CORE:

4 ROUNDS

  • 30 seconds hollow rock
  • 30 seconds forearm plank
  • Join Zoom Meeting

https://us02web.zoom.us/j/82989850517?pwd=UitYTUZoZGcxckQ3MU9Vdlc4MWozZz09

  • Meeting ID: 829 8985 0517
  • Password: 886774

HIIT:

W.U. Stretch/Foam Roll

Active W.U: Light jog 800M

W.O.D  Complete AFAP

  • 120 Alt DB Snatches
  • Top of Even mins: 4 burpees
  • Top of Odd mins: 30 x DU’s

Core: 3 x Tabata Core exercises

  • Bicycle Crunchs
  • Flutter Kicks
  • Scissor Kicks