wod-thursday

HIIT:

W.U.  Coaches Choice

Strength:  4 Sets of the following work:

1 set equals 1 of each of the below exercises

  • 5 x 1 1/4 Pushups
  • 8 x Bent Over Lateral Row
  • 10-12 x Supine Grip Bent Over Barbell Row 95/65

W.O.D 5 RFT of the following

  • 300M Run
  • 30 x Lateral Hurdle Jumps
  • 15 x Wall Ball 20/14

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ENDURANCE:

WARM UP
EMOTM 5 MIN / 2 ROUNDS
  • 5 Burpees then max
  • 0-1 air Squats
  • 1-2 walk out to plank
  • 2-3 reverse lunge
  • 3-4 alt single leg balance reach
  • 4-5 hollow rock
IN 20 MINS
10-20-30-30-20-10
*Every 5 MINS do 100 weighted jump ropes
  • BOX JUMPS / STEP UPS
  • BURPEES
  • HIGH LOW PLANK
  • JUMPING LUNGES
  • CROSS BODY MOUNTAIN CLIMBERS (2x)
  • RUSSIAN TWISTS
  • AIR SQUATS / ALTERNATING PISTOLS
REST 1 MIN
6 MIN AMRAP
  • 10 Hollow Rock
  • 10 V ups
  • 10 Tuck Crunch
  • 10 Bicycles
  • 10 Right Plank Dips
10 Left Plank Dips
REST 1 MIN
IN 20 MINS
10-20-30-30-20-10
*Every 5 MINS do 100 weighted jump ropes
  • BOX JUMPS / STEP UPS
  • BURPEES
  • HIGH LOW PLANK
  • JUMPING LUNGES
  • CROSS BODY MOUNTAIN CLIMBERS (2x)
  • RUSSIAN TWISTS
  • AIR SQUATS / ALTERNATING PISTOLS

Join Zoom Meeting https://us02web.zoom.us/j/88901825835?pwd=cnh3WGRXWDg3dElVZU5qMGFDRHc4UT09

Meeting ID: 889 0182 5835

Password: 658188