wod-friday

7 AM HIIT:

W.U. Coach advised FUN!!

Core:  3 Rounds on a Tabata Clock

  • Russian Twists with an object you can hold with both hands
  • Situps with that same object
  • Low Plank side to side hip touches

W.O.D 4 Rounds for time of

1 Rounds Consist of

  • 20 x Single Arm DB Thruster (10L/10R)  50/35 or something suitable
  • 40 x Jump Rope Singles
  • 10 x 8-Count Body Builders
  • :60 sec High Plank
  • 50FT bear Crawl
  • 30 x In place Reverse Lunges

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

Meeting ID: 829 8985 0517
Password: 886774

 

1 PM Lunch Bunch:

Warm up: 3 rounds

  • 10 x L leg swings
  • 20 x lateral jumps
  • 5 x tuck jumps
  • 10 x R leg swings
  • 20 x lateral jumps
  • 5 x tuck jumps

 W.O.D 10 min AMRAP

  • 21 x 2 ct mountain climbers (42)
  • 15 x sit ups
  • 9 x squat jumps

1 min rest

10 min AMRAP

  • 21 x DB push press (or plank shoulder taps)
  • 15 x Goblet squats (or air squats)
  • 9 x burpees

Core: 2 rounds

  • 50 windshield wipers
  • 25 left side plank dips
  • 25 right side plank dips

Join Zoom Meeting https://us02web.zoom.us/j/81193594320?pwd=dnByYmI4NGNrRlhENXZEaEdoYmo2Zz09

  • Meeting ID: 811 9359 4320
  • Password: 933230