wod-thursday

HIIT:

W.U. Coaches Choice

Core WOD:  15 min

Complete a total of 5 mins in Tall Plank

then Remaining time AMRAP of

  • 20 x Mountain Climbers
  • :30 sec Hollow Hold
  • 20 x Bicycle Crunches

REST 3 Mins

Strength W.O.D 15 min Clock

50-40-30-20-10

  • Alt DB Snatch 50/35

25-20-15-10-5

  • Ball Slams 30/20

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ENDURANCE:

WARM UP: 3 ROUNDS
  • 5 Burpees
  • 5 Push ups
  • 5 plank tucks
  • 5 prisoner squats
  • 5 squat jumps
54 MIN CLOCK
JUMP ROPE 2 mins then
6 MIN AMRAP
  • 10 Object thrusters
  • 10 burpees to a doorway
RUN 400 m / 2 MINS
REST 1 MIN
JUMP ROPE 2 mins then
6 MIN AMRAP
  • 10 Bear pose push ups
  • 10 switch squat jumps
RUN 400 m / 2 MINS
REST 1 MIN
JUMP ROPE 2 MINS then
6 MIN AMRAP
  • 40 Crossbody Mountain climbers (2x)
  • 20 Hollow rocks
RUN 400 m / 2 MINS
REST 1 MIN
JUMP ROPE 2 MINS then
6 MIN AMRAP
  • 20 Alt One arm KB Swing
  • 20 Box jumps / step ups
RUN 400 M / 2 MINS
REST 1 MIN
JUMP ROPE 2 MINS then
6 MIN AMRAP
  • 10 vups
  • 10 high to low plank
  • 10 plank tucks
  • 10 bicycles
RUN 400 M / 2 MINS
Meeting ID: 889 0182 5835
Password: 658188