wod-thursday

HIIT:

W.U. Coaches Option

Strength  3 Parts x 4 sets

  • 8 x Ice Skater Hops over hurdle (4L/4R)
  • 8 x Single Leg Ball Slams (4L/4R)
  • 15 x Good Mornings 65/45

W.O.D 16 min AMRAP of

  • 12 x Uneven weight box Step Overs M: 50 and 35, W: 35 and 20 (use 2 DB’s)
  • 12 x Renegade Rows (6L/6R)
  • 6 x 8-Count Body Builders

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ENDURANCE:

WARM UP
2 ROUNDS
  • 1 Min Banded Lateral Walks
  • 1 Min Banded Monster walks (front / back)
  • 30 sec high low plank
  • 30 sec prisoner squat
  • 30 sec superman burpees
  • 30 sec burpees to a doorway
49 MIN CLOCK
RUN 2 MIN
Into 20 MINS 5-10-15-20…of the following
 **every 5 mins stop and do 5 object burpees
  • Dumbell Thrusters (hold one head in each hand)
  • Lateral jumps over the dumbell (2x)
  • Alt pistols (air squats)
  • Mountain Climbers (2x)
  • Box Jumps / Step Ups
  • Alt one arm KB Swing
  • Plank Shoulder Taps (2x)
  • Into RUN 2 MINS
REST 1 MIN
  • RUN 2 MINS
In to 20 MINS reverse of what you just did.  Begin at the round you ended with.
**every 5 mins stop and do 5 object burpees
Into RUN 2 MINS
CORE
2 ROUNDS / 30 SEC EACH
  • Abmat / butterfuly situps
  • side plank dip right
  • side plank dip left
  • low plank oblique mountain climber
  • flutter kick
  • v ups

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

Meeting ID: 889 0182 5835

Password: 658188