wod-friday

HIIT:

W.U. Coach Instructed

Active Dynamic W.U. Prep movements

W.O.D for time complete the following

2oooM Row or 1.6M Bike

Into

  • 100 x Pushups
  • 100 x Situps

then

4 Rounds of

  • 10 x Front Squats 155/105
  • 10 x Deadlifts 205/125

then

1000M Row or 1.0 Bike

_____________________________________________________________________

1PM Lunch Bunch:

Warm up:

  • :30 bicycles
  • :30 squat jumps
  • :30 explosive skips
  • :30 rest

 W.O.D

1 round

  • 100 lateral jumps
  • 15 R arm DB thruster
  • 15 L arm DB thruster
  • 2 min plank

into

2 rounds

  • 80 lateral jumps
  • 10 R arm DB thruster
  • 10 L arm DB thruster
  • 1:30 min plank

into

3 rounds

  • 60 lateral jumps
  • 5 R arm DB thruster
  • 5 L arm DB thruster
  • 1 min plank

Core:

3 rounds:

  • 30 weighted sit ups
  • 30 alt toe touches

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

Meeting ID: 848 4916 7406

Password: 044993