wod-tuesday

HIIT:

W.U.  Paperwork etc…

General W.U.  Coaches Choice

Skill:   Pistol Squats

Spend 10 mins practicing the pistol, Work variations that allow greatest ROM

Strength:  2 Parts, 4 sets of the Following

A.  Half Kneeling Rack to Press with Static Press out x 12 (6/6)

B. Good Mornings:  15 reps @ 65/45

W.O.D In 16 Mins Complete ” Annie”

50-40-30-20-10 (8 min Clock)

  • DU’s or 2 x Singles with Heavy Rope
  • Situps

Take a 3 min Rest after “Annie” then complete

5 Min AMRAP of

  • 10 x DB Hang Power Clean to Thruster (all 5 left then all 5 right) 50/35
  • 10 x Strict Pushups

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ENDURANCE:

WARM UP
2 ROUNDS / 30 SEC EACH
  • Monster walk with band at ankles (foreward)
  • Monster walk with band at ankles (back)
  • Lateral walk with band L
  • Lateral walk with bank R
  • Plank shoulder taps
  • Plank alt reach forward
  • Plank alt leg lift back and thru
  • Superman burpees
  • Hollow hold
51 MIN CLOCK
1 MIN EACH EXERCISE / 4 ROUNDS
  • Object Deadlift
  • Shoulder Tap Manmaker
  • Russian Swings
  • Thruster Burpees
  • Jump Rope
  • Crossbody Mountain climbers
  • Jumping Lunges
  • Weighted Russian Twist
  • Switch Squat Jumps
  • Jump Rope
  • Abmat / Butterfly situps
  • Low plank Oblique mountain climbers
REST 1 MIN
Meeting ID: 889 0182 5835
Password: 658188