wod-tuesday

ENDURANCE:

WARM UP:  2 ROUNDS

  • 10 Lateral walk left with band on ankles
  • 10 Lateral walk right with band on ankles
  • 10 forward walk w band on ankles
  • 10 backward walk w band on ankles
  • 10 Alt Samson stretch
  • 10 Prisoner squat
  • 10 burpees

50 MINUTE CLOCK Total Time

  • 1 MIN Jump Rope
  • 1 MIN Object Burpees

8 MIN AMRAP

  • 20 Jumping lunges
  • 10 Shoulder tap manmakers
  • 20 step up / box jumps
  • 20 cross body mountain climbers (2x)

then

1 MIN Jump rope

1 MIN Object Burpees

4 MIN AMRAP

  • 10 vups
  • 10 in out planks
  • 10 X + Os

REST 1 MIN 0-17

1 MIN Jump Rope

1 MIN Object Burpees

then

8 MIN AMRAP

  • 20 Squat Jumps
  • 20 Chair Dips
  • 20 Lateral jumps over a towel
  • 10 Strict pull ups / bent over rows / tricep pushups

then

1 MIN Jump Rope

1 MIN Object Burpees

then

4 MIN AMRAP

  • 20 right side plank dips
  • 20 left side plank dips
  • 20 forearm plank jacks

REST 1 MIN 17-34

1 MIN Jump Rope

1 MIN Object Burpees

then

8 MIN AMRAP

  • 200 m run
  • 20 ball slam / goblet squat / air squat
  • 20 knee to outside same elbow mountain climbers (2x)
  • 20 step bear crawl (forward, back, right, left)

then

1 MIN Jump Rope

1 MIN Object Burpees

then

4 MIN AMRAP

  • 30 sec forearm plank
  • 30 sec high plank  34-50

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

Meeting ID: 881 0551 5879

Password: 790198

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HIIT:

W.U.  Track Drills

20 yards each drill

  • High Knees
  • Butt Kicks
  • Crossovers
  • Left side shuffle
  • Right side shuffle
  • Lunge with Front Side Rotation, alternate legs
  • 50 x Jumping jacks

Speed Work:  5 x 200M Sprints

Rest 2:1 = if it takes you 2 mins for 1 take a 4 min rest then repeat keeping the same speed or faster

Core:  Complete in order

  • Bear Crawl position balance /Core and Shoulder taps x 100
  • 100 x Deadbug Crunches

W.O.D  3 Rounds AFAP

  • Bear Crawl 100 Ft
  • Sprint 100 FT
  • 50 x Air Squats
  • 25 x Pushups