wod-wednesday

HIIT:

W.U.  Coach Instructed

Strength:  2 Parts

A.  Band Work Shoulders/Hips

B. Bulgarian Split Squats

W.O.D 5 Individually timed rounds of

In 3 Mins Complete the following

  • 4 x Alt Front Rack Lunges 85/60
  • 6 x Push Press
  • 8 x Thrusters
  • 12/10 x Cals on Bike

*1 min Rest in between

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1PM Lunch Bunch:

Warm up:

3 rounds

  • 20 plank shoulder taps
  • 5 burpees
  • 20 tuck jumps
  • 5 burpees
  • 20 high knees

 W.O.D

10 min AMRAP

  • 16 2ct Russian twists (32)
  • 12 jumping lunges
  • 8 Alt DB clean and jerk

1 min rest

10 min AMRAP

  • 16 Alt DB clean and jerk
  • 12 2ct Russian twists (32)
  • 8 jumping lunges

1 min rest

  • 100 mountain climbers

Core:

  • :30 hollow hold
  • :30 superman hold
  • :30 glute bridge hold
  • :30 rest

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

Meeting ID: 848 4916 7406

Password: 044993