7/21/2020

wod-tuesday

HIIT:

W.U. Coach Option

Strength: Sumo Deadlift/Box Jumps

Pick a weight from the board that allows 10 sumo deadlifts in a row

5 sets of the following

  • 10 x Sumo Deadlifts (see whiteboard for weight recommendations)
  • 10 x HIGH box jumps

W.O.D 21-18-15-12-9-6-3

*Each round begins with a short sprint

  • American KB Swings 53/35
  • Goblet Squats 53/35
  • Burpees

____________________________________________________________

ENDURANCE:

WARM UP
30 SEC EACH / 2 ROUNDS
  • Forearm plank
  • hollow hold
  • Left Plank
  • Right Plank
  • Tall Plank Shoulder Taps
  • Left Lunge
  • Right Lunge
  • Squat
49 Minute Clock
TABATA 4 MINS
Jumping lunges
INTO
5 MIN AMRAP
  • 20 Alt Hang DB / KB Snatch
  • 10 Burpees
REST 1 MIN
TABATA 4 MINS
Switch Squat Jumps
INTO
  • 5 MIN AMRAP
  • 20 DB Thrusters
  • 10 Step ups / Box Jumps
REST 1 MIN
TABATA 4 MIN
High Low Plank
INTO
5 MIN AMRAP
  • 20 Alt Hang DB / KB Snatches
  • 50 DU / Jump Ropes
REST 1 MIN
TABATA 4 MIN
Hollow Rock
INTO
5 MIN AMRAP
  • 20 DB Thrusters
  • 50 Oblique Mountain Climbers (2x)
REST 1 MIN
TABATA 4 MINS
Lateral Jumps over a towel
INTO
5 MIN AMRAP
  • 10 Object Burpees
  • 10 bear pose push ups
CORE
5 MIN AMRAP
  • 15 vups
  • 15 bicycles
  • 15 tuck ups
  • 15 flutter kicks

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

Meeting ID: 889 0182 5835

Password: 658188

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