wod-wednesday

HIIT:

W.U. Coach Led

Stamina:  Maximum Distance Rowing :30 on :30 off for 10 mins

Strength:  2 Parts

A. 3 Positions shoulder Building x 5 sets

B. Single Leg Kneeling Strict Press x 3 sets

W.O.D 10 Min Clock

**Complete 100 x Pushups

Every Min on the Min complete 5 Wall Ball

Core:  Glute/Ham Bridge x 100

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1PM Lunch Bunch:

Warm up:  3 rounds

  • 30 jumping jacks
  • 10 reverse lunges
  • 5 burpees

 W.O.D (any weighted object can be substituted for DB)

20 min AMRAP

  • 15 2 ct lateral jumps (30)
  • 12 sit ups
  • 9 DB Bent over rows
  • 6 Front rack squats
  • 3 pike push ups

Core:

50 plank shoulder taps mountain climbers; 5 push ups every 10 taps

 

Join Zoom Meeting https://us02web.zoom.us/j/84849167406?pwd=eFZ4RVBWV2oweVY5ZjFVNTNGdlpOZz09

Meeting ID: 848 4916 7406

Password: 044993