wod-thursday

HIIT:

W.U.  Coaches Stretch

Core: 10 Rounds of

  • :30 sec Low Plank
  • :30 sec High Plank
  • 10 x Perfect Pushups

W.O.D AFAP Complete 5 Rounds of

  • 5 x Strict Presses 75/55
  • 7 x Push Presses
  • 9 x Push Jerks
  • 12 x Squats
  • 36 x Situps

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ENDURANCE:

WARM UP
2 ROUNDS / 30 SEC EACH EX
  • Monster Walk with band at ankles forward / Back
  • Air squats
  • Plank Shoulder Taps
  • Plank alt reach forward
  • Plank alt leg lift back, thru
  • Superman burpees
  • Hollow hold
45 MIN CLOCK AMRAP
RUN 200 M (1 MIN)
  • 10 Burpees
BEAR CRAWL 25 FT
  • 10 High Low Plank
  • 20 Burpees
RUN 200 M
  • 10 DB Thrusters
  • 20 High Low Plank
  • 30 Burpees
BEAR CRAWL 25 FT
  • 10 Jump Rope / DU
  • 20 DB Thrusters
  • 30 High Low Plank
  • 40 Burpees
RUN 200 M
  • 10 Cross Body Mountain Climbers
  • 20 Jump Rope / DU
  • 30 DB Thrusters
  • 40 High Low Plank
  • 50 Burpees

BEAR CRAWL 25 FT

  • 50 Step Up Leg Lift (25 L/25 R)
  • 40 Forearm Plank Jack
  • 30 Russian Swings
  • 20 Goblet squats
  • 10 Shoulder Tap Manmakers
100 JUMP ROPES
  • 40 Step Up Leg Lift
  • 30 Forearm Plank Jacks
  • 20 Russian Swings
  • 10 Goblet squats
50 RUSSIAN TWIST
  • 30 Step Up Leg Lift
  • 20 Forearm Plank Jack
  • 10 Russian Swings
100 JUMP ROPES
  • 20 Step Up Leg Lift
  • 10 Forearm Plank Jacks
50 RUSSIAN TWIST
  • 10 Step Up Leg Lift
100 JUMP ROPES
CORE
3 ROUNDS
  • 30 sec low plank
  • 30 sec in out plank
  • 30 sec hollow rock
  • 30 sec v ups

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

Meeting ID: 889 0182 5835

Password: 658188