6/9/2020

wod-tuesday

ENDURANCE:

WARM UP

2 ROUNDS / 30 SEC EACH

  • Walk out to plank push up
  • Scap push up
  • Single leg balance reach right
  • Single leg balance reach left
  • Alt Samson Stretch
  • Prisoner Squat
  • Burpee Superman

50 MIN CLOCK

12 MIN AMRAP

  • 200 m run
  • 30 lateral jumps over a towel
  • 15 lateral burpees over a towel
  • 30 Russian Twists

4 MIN AMRAP

  • 20 Object Deadlifts
  • 20 Russian Swings (air squats)
  • 20 high low plank

REST 1 MIN

12 MIN AMRAP

  • 200 m run
  • 30 squat jumps
  • 15 burpees
  • 30 alt leg v ups

4 MIN AMRAP

  • 20 object thrusters (air thrusters)
  • 20 Russian Swings
  • 20 plank in out

REST 1 MIN

12 MIN AMRAP

  • 200 m run
  • 30 ice skaters
  • 10 Plank in out push up
  • 30 foot bear crawl

4 MIN AMRAP

  • 20 goblet squats
  • 20 Russian swings
  • 20 crossbody mountain climbers (2x)

EXTRA CORE

2 ROUNDS

  • 15 low plank mountain climbers (2x)
  • 15 low plank oblique mountain climbers (2x)
  • 15 bicycles (2x)

Join Zoom Meeting https://us02web.zoom.us/j/88105515879?pwd=VUZiNDB1Z0NXN0xCSGpCMjNmbXBWQT09

Meeting ID: 881 0551 5879

Password: 790198

/by