wod-thursday

ENDURANCE:

WARM UP
TABATA STYLE
20 sec on / 10 sec off 1 MIN EACH EX
  • SUPERMAN
  • WALK OUT TO PLANK
  • PLANK TUCK
  • ALT LATERAL LUNGE
  • ALT REVERSE LUNGE
  • RIGHT LEG BALANCE REACH
  • LEFT LEG BALANCE REACH
  • BURPEES
55 MIN CLOCK

7 MIN AMRAP

  • 20 Jumping Lunges
  • 20 One Arm Hang DB or KB snatch (10 L / 10 R) (10 Shoulder tap manmaker)
REST 1 MIN
7 MIN AMRAP
  • 20 Jumping Lunges
  • 20 One Arm Squat Clean DB or KB (10 L /10 R) (Goblet Squat / Air Squat)
REST 1 MIN
7 MIN AMRAP
  • 20 Jumping Lunges
  • 20 One Arm DB or KB thrusters (10 L /10 R) (Air thrusters)
REST 1 MIN
7 MIN AMRAP
  • 10 Hollow Rock
  • 10 High low plank
  • 10 Alt leg v ups
  • 10 forearm plank jacks
  • 10 X + Os
REST 1 MIN
7 MIN AMRAP
  • 20 switch squat jumps
  • 20 One arm shoulder to overhead (10l / 10 R) (10 pike pushups)
REST 1 MIN
7 MIN AMRAP
  • 20 switch squat jumps
  • 20 One arm Squat Clean DB or KB (10L /10 R) (Goblet squat or air squat)
REST 1 MIN
7 MIN AMRAP
  • 20 switch squat jumps
  • 20 One arm Russian KB swing (10 L / 10 R) (20 object burpees)

Join Zoom Meeting https://us02web.zoom.us/j/88105515879?pwd=VUZiNDB1Z0NXN0xCSGpCMjNmbXBWQT09

Meeting ID: 881 0551 5879

Password: 790198

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W.U.  On your own, shoulder, Hips and Back

W.O.D 21-15-9

  • SumoDL High Pull 95/65
  • Barfacing Burpees

Core:  Tabata

  • Bicycle Crunches
  • Plank Side to Side hip touches

Mobility:  Perform 4-5 stretches holding position for at least 1 min per side.  Your all different so start figuring out what you need.