wod-tuesday

HIIT:

W.U.  Coaches Choice

Skill:  Box Pistols

Spend 10 Mins off the top of the box working individual leg strength and balance

W.O.D. In 3 Min Windows x 6 sets/ :60 sec Rest in between

Rounds 1,2 and 3

  • 15 x KB Swings 53/35
  • 10 x Burpees
  • **Remaining time Cals Bike/Rower

Rounds 4, 5 and 6

  • 10 x Goblet Squats
  • 20 x Situps
  • **Remaining time distance on Bike/Rower

CORE:  Bear Crawl Shoulder taps x 100, Focus on position NOT time

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ENDURANCE:

WARM UP
EMOTM 5 MIN / 2 ROUNDS
30 sec jump rope then max effort of the following
  • 0-1 superman
  • 1-2 hollow rock
  • 2-3 prisoner squat
  • 3-4 scap push up
  • 4-5 low plank

54 MIN CLOCK

6 MIN AMRAP
  • 10 lateral burpees over a towel
  • 10 KB Thrusters
2 MIN RUN / 400 M
REST 1 MIN
6 MIN AMRAP
  • 20 Russian Swings / slam balls
  • 20 lateral jumps over bell or ball
2 MIN RUN / 400 M
REST 1 MIN
6 MIN AMRAP
  • 50 DU / 100 Jump Ropes
  • 25 Hollow Rock
2 MIN RUN / 400 M
REST 1 MIN
6 MIN AMRAP
  • 20 Plank tucks
  • 10 Bear Pose push ups
2 MIN RUN / 400 M
REST 1 MIN
6 MIN AMRAP
  • 10 step ups / box jumps
  • 10 chair dips
2 MIN RUN / 400 M
REST 1 MIN
6 MIN AMRAP
  • 10 lateral burpees over a towel
  • 10 KB Thrusters
2 MIN RUN / 400 M
CORE
2 ROUNDS
  • 15 Low plank mountain climbers (2x)
  • 15 Low plank oblique mountain climbers (2x)
  • 15 bicycles
Meeting ID: 889 0182 5835
Password: 658188