wod-thursday

HIIT:

W.U. Coach Option

Core:  Tabata 2 parts

  • Mountain Climbers (Low profile)
  • Hollow Hold

W.O.D Complete for time 20 min Clock

Buy In: 100 x Abmat Situps

then AMRAP of

  • 10 x Wall Ball 20/14
  • 10 x Box Jumps 24/20
  • 10 x Push Press 75/55
  • 10 x Pushups

Cool Down:   Foam Roll and trigger point if needed

_________________________________________________________

ENDURANCE:

WARM UP
1 MIN JUMP ROPE
EMOTM (2 ROUNDS)
Bear Crawl 4 square x 3
THEN
  • 0-1 superman
  • 1-2 right plank hip raise
  • 2-3 left plank hip raise
  • 3-4 glute bridge
  • 4-5 burpee
46 MIN CLOCK
  • 1 MIN burpees
  • 1 MIN jump rope
  • 2 MIN run 400 m
  • 1 MIN jump rope
  • 1 MIN burpees
REST 1 MIN
12 MIN CLOCK
10-20-30-30-20-10
  • KB Deadlifts
  • Russian Swings
  • Squat Jumps
  • Mountain Climbers 2 x
  • V ups
REST 1 MIN
  • 1 MIN burpees
  • 1 MIN jump rope
  • 2 MIN run 400 m
  • 1 MIN jump rope
  • 1 MIN burpees
REST 1 MIN
12 MIN CLOCK
10-20-30-30-20-10
  • KB Deadlifts
  • Russian Swings
  • Squat Jumps
  • Mountain Climbers 2 x
  • V ups
REST 1 MIN
  • 1 MIN burpees
  • 1 MIN jump rope
  • 2 MIN run 400 m
  • 1 MIN jump rope
  • 1 MIN burpees
CORE
5 MIN AMRAP
  • 10 Tuck ups
  • 20 Plank shoulder taps
  • 10 x + os
  • 20 Plank jacks

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

Meeting ID: 889 0182 5835

Password: 658188