wod-friday

HIIT

W.U.  Group

Core Work:

Tabata:  Arch Positon

then

2 Rounds of

  • Lateral Overhead Ball Slams x 20
  • 20 x 2-Count Mountain Climbers

Strength:  12 Min Clock, 4 sets, Each set 3 Min Period

  • 10 x Stiff Legged Deadlifts
  • :45 sec Hollow Plank
  • 10 x Step to Balance and Press (5L/5R)

W.O.D 2 Rounds for time (20 Min Clock)

  • 500M Row
  • 50 x Reverse Lunges
  • 40 x Situps
  • 30 x Power Cleans
  • 20 x Cals Assault Bike
  • 10 x Seal Burpees

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1PM Lunch Bunch:

Warm up:  2 rounds

  • 25 lateral jumps
  • 10 air squats
  • 25 lateral jumps
  • 10 jump squats
  • 25 lateral jumps
  • 10 ice skaters

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

  • 100 mountain climbers
  • 50 goblet squats
  • 100 mountain climbers
  • 50 2 ct Bicycles
  • 100 mountain climbers
  • 50 walking lunges
  • 100 mountain climbers
  • 50 KB SDL/HP
  • 100 mountain climbers
  • 50 DB Thrusters
  • 100 mountain climbers

Core:  3 rounds

  • 1 min plank
  • 1 min L side plank
  • 1 min R side plank

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

Meeting ID: 848 4916 7406

Password: 044993