7/7/2020

wod-tuesday

HIIT:

W.U. Coaches choice

Skill:  Box HSPU/Pistols (balance to squat)

Spend 8-12 Mins working through progressions of both

W.O.D 5 Rounds for time of

  • 400 M run
  • 4 x Pike Pushups (Box or Floor)
  • 12 x Hang DB Snatches 50/35 (Alt after 6)

Core:  2 Parts

  • 100 x Leg Lifts over object
  • 100 x Russian Twists 15/10 plate

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ENDURANCE:

WARM UP
EMOTM 5 MINS /2 ROUNDS
  • 10 SQUAT JUMPS THEN
  • 0-1 SUPERMAN
  • 1-2 HIGH LOW PLANK
  • 2-3 PLANK TUCKS
  • 3-4 ALT LUNGES
  • 4-5 ALT SIDE LUNGES
43 MIN CLOCK
  • 1 MIN JUMP ROPE
  • 1 MIN JUMPING LUNGES
  • 1 MIN JUMP ROPE
THEN
5 MIN AMRAP
  • 15 RUSSIAN SWINGS / BALL SLAM
  • 5 SHOULDER / TOE TAP PUSH UP
THEN
2 MIN RUN
1 MIN REST
  • 1 MIN JUMP ROPE
  • 1 MIN JUMPING LUNGES
  • 1 MIN JUMP ROPE
THEN
5 MIN AMRAP
  • 20 ICE SKATERS
  • 20 CROSS BODY MOUNTAIN CLIMBERS (2X)
  • 20 OBLIQUE MOUNTAIN CLIMBERS (2X)
THEN
2 MIN RUN
REST 1 MIN
  • 1 MIN JUMP ROPE
  • 1 MIN JUMPING LUNGES
  • 1 MIN JUMP ROPE
THEN
5 MIN AMRAP
  • 15 RUSSIAN SWINGS / BALL SLAMS
THEN
  • 2 MIN RUN
REST 1 MIN
  • 1 MIN JUMP ROPE
  • 1 MIN JUMPING LUNGES
  • 1 MIN JUMP ROPE
THEN
5 MIN AMRAP
  • 20 SWITCH SQUAT JUMPS
  • 20 PLANK TUCKS
  • 20 STEP BEAR CRAWL
THEN
2 MIN RUN
CORE:
5 MIN AMRAP
  • 10 ALT V UPS
  • 10 BICYCLES
  • 10 TUCK UPS
  • 10 RIGHT SIDE PLANK DIP
  • 10 LEFT SIDE PLANK DIPS

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

Meeting ID: 889 0182 5835

Password: 658188

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