wod-tuesday

HIIT:

W.U. Coach Option

CORE:  Tabata 2 parts

A. Alt Side Lateral Plank hip touches

B. Weighted Deadbugs

Conditioning:  Tabata

Bike/Row

W.O.D 30-20-10

  • Weighted Step Overs (use uneven weight)
  • HSPU/Seated Stict Press
  • 2 x Mountain Climbers

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ENDURANCE:

WARM UP
2 ROUNDS / 30 SEC EACH
  • Forearm plank
  • Hollow Hold
  • Tall Plank opposite arm + leg raise, alt
  • Standing leg circles right
  • Standing leg circles left
  • Prisoner Squat
  • Alt Lunge
  • Burpees
46 MIN CLOCK
25 MINS:  Begin and end with 400 M run.  Complete a 400 M run between every exercise.
50 cross body mountain climbers (2x)
20 Switch squat jumps
50 forearm oblique mountain climbers
20 dumbbell thrusters
50 jumping lunges
20 box jumps / step ups
50 Russian swings
REST 1 MIN
20 MINS:  Begin and end with 100 jump ropes.  Complete 100 jump ropes between every exercise
  • 50 cross body mountain climbers (2x)
  • 20 Switch squat jumps
  • 50 forearm oblique mountain climbers
  • 20 dumbbell thrusters
  • 50 jumping lunges
  • 20 box jumps / step ups
  • 50 Russian swings
CORE
6 MIN AMRAP
  • 10 tuck ups
  • 20 plank shoulder taps
  • 10 x + os
  • 20 plank jacks
  • 10 v ups
  • 20 butterfly situps

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

Meeting ID: 889 0182 5835

Password: 658188