6/11/2020

wod-thursday
WARM UP
EMOTM 5 MIN / 2 ROUNDS
4 Burpees then max effort of the following
  • 0-1 superman
  • 1-2  hollow rock
  • 2-3 alt lunge
  • 3-4 air squat
  • 4-5 low plank
42 MINUTE CLOCK
10-20-30-40-50-40-30-20-10
  • Burpees to a doorway
  • Box Jumps / Step ups
  • Mountain climbers (2x)
  • Russian Swings / Ball slams
  • Bicycles
  • Squat Jumps
  • Chair dips
CORE
2 ROUNDS / 30 SEC EACH
  • Abmat /Butterfly situps
  • Side plank dip right
  • Side plank dip left
  • High low plank
  • Flutter Kick
  • V ups
Join Zoom Meeting https://us02web.zoom.us/j/88105515879?pwd=VUZiNDB1Z0NXN0xCSGpCMjNmbXBWQT09
Meeting ID: 881 0551 5879
Password: 790198
/by