7.18.20 WOD
Zoom Classes 6:30p– Click here 5min clock 30 High knees 10 Inch worm 10 alt lizard stretch Then.., 25 Rounds for time 2 Jumping lunges 4 Pushups 6 Squats 8 Jumping jacks
Zoom Classes 6:30p– Click here 5min clock 30 High knees 10 Inch worm 10 alt lizard stretch Then.., 25 Rounds for time 2 Jumping lunges 4 Pushups 6 Squats 8 Jumping jacks
5min Clock 5 Down dog pushups 20 Flutter kicks :20 side plank e/s Then.. 8min Clock 20 Hip Bridge ups 10/10 Db curls 10 Cat cow 20 Dips Then.. 2 Sets For time: 30 Alt v-ups 60 Mnt climbers 30 Burpees 60 Mnt climbers 30 Alt v-ups -rest 3min then repeat
8min Clock 30 High Knees 10 BW RDl 10 Cossack squats 5 Push up to down dog :20 Plank Then.., 20min. Running Clock… 10-9-8-7-6-5-4-3-2-1 Burpees 20-18-16-14-12-10-8-6-4-2 Chair Dips 30-27-24-21-18-15-12-9-6-3 Sit-Ups in remaining time complete as many FFlutter Kicks possible. Goes like this: 10 Burpees, 20 Chair Dips, 30 Sit- Then.., 20min Jog/walk
3 Rounds :30 Hollow hold :30 Russian twist :30 Plank Then.., 100 Jumping jacks 80 Mnt. climbers 60 Air squats 40 V ups 20 Hamd release push ups rest 3:00 20 Hand release push up 40 Alt v-up 60 air squats 80 Mnt. climbers 100 Jumping jacks Then.., 100 DB lateral raise e/s + 100…
6min Clock 10 Alt Lizard stretch 30 Jumping jacks :30 Plank Then.., 20min. Clock… 10-9-8-7-6-5-4-3-2-1 Burpees 20-18-16-14-12-10-8-6-4-2 Chair Dips 30-27-24-21-18-15-12-9-6-3 Sit-Ups in remaining time complete as many Figure 8 Flutter Kicks with a clap as possible. Goes like this: 10 Burpees, 20 Chair Dips, 30 Sit-Ups then; 9 Burpees, 18 Chair Dips, 27 Sit-Ups ……
Zoom Classes 6:30p– Click here 6:00 Clock 40 Jumping jacks 10 Air squats 20 Calf raises Then… Tabata 4 rounds :20 pigeon stretch r :10 rest Then… 5 Rounds 1:00 Mnt. climbers 1:00 Burpees 1:00 Jumping air squats -1:00 rest Then…, 3 Rounds 10 straingt leg sit ups 20 Toe touches 30 Russian twist
6min clock: 30 Jumpping jacks 10 Alt Lizard lizard 10 Air squats then..,, 2 Sets Amrap 6min 10 Db thrusters 49 Double unders/ 30 Jumping jacks rest 2min between rounds Tnen.., 50 burpees for time !!!!
6:00 Clock 20 Shiulder taps 5 Pushup down dog 20 Toe touches 20 Calf raises Then.., 6:00 Clock 10 Cat cow 10 Birddog 10 Alt iron cross Then.., 6 Rounds 30 Alt lunges 20 Alt Vups 10 pushups Then.., 1:00 Couch stretch e/s
5:00 Clock 10 Alt Iron cross 20 Flutter Kicks 20 Jumping Jacks Then.., 5:00 Clock 10 Cossack squats :20 side plank e/s 5 Pushup to downdog Then.., For time: Buy in: 20 Burpees 8 rounds 15 Air squats 10 Reverse situps 20 Mountain climbers total Buy out: 20 Burpees Then.., 20min walk