wod-tuesday

HIIT:

W.U.  Coaches choice

Strength:  Deadlifts

  • Romanian Deadlifts x 10 (chose a challenging weight)
  • KB Windmills x 10L/10R

W.O.D 18-15-12-9

  • Deadlifts 205/155
  • Box Jumps 24/20
  • Calories

CORE:  6 mins, x 2 rounds

  • Side Plank Hip Touches x 30L/30R
  • Upright leg lifts over KB x 30

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ENDURANCE:

WARM UP: EMOTM
10 JUMPING LUNGES, THEN 2 ROUNDS
  • 0-1 Scap push ups
  • 1-2 push ups
  • 2-3 alt leg lift back and thru
  • 3-4 hollow rock
  • 4-5 prisoner squat
51 MIN CLOCK
RUN 400 M / 2 MIN
3 MIN AMRAP
  • 10 burpees
  • 50 jump ropes
REST 1 MIN
RUN 400 M / 2 MIN
6 MIN AMRAP
  • 10 burpees
  • 50 jump ropes
  • 10 walk out to plank push ups
REST 1 MIN
RUN 400 M / 2 MIN
12 MIN AMRAP
  • 10 burpees
  • 50 jump ropes
  • 10 walk out to plank push ups
  • 50 step ups / box jumps
REST 1 MIN
RUN 400 M / 2 MIN
20 MIN AMRAP
  • 10 burpees
  • 50 jump ropes
  • 10 walk out to plank push ups
  • 50 step ups / box jumps
  • 10 bent over rows / pull ups
  • 50 Russian Swings
  • 10 pike push ups
  • 50 cross body mountain climbers
  • 10 step bear crawl forward, 10 step bear crawl back
CORE
30 seconds each / 2 rounds
  • plank figure 4
  • high low plank
  • right plank reach up and thru
  • left plank reach up and thru
  • forearm plank knee dive
  • forearm plank jack

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

Meeting ID: 889 0182 5835

Password: 658188