Thursday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm
WOD
1 min Plank
20 Ab Mat Sit Ups
400 meter run
10 Burpees
Rest 1 min
1 Min Plank
30 AB Mat Sit Ups
600 Meter Run
15 Burpees
Rest 2 min
1 min Plank
40 Ab Mat Sit Ups
800 meter run
20 Burpees
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
5 Kip Swings
30 Sec Hollow Hold on the ground
6 Pull Ups of butterfly or kipping
WOD
1 min Plank
20 Ab Mat Sit Ups
400 meter run
10 Burpees
Rest 1 min
1 Min Plank
30 AB Mat Sit Ups
600 Meter Run
15 Burpees
Rest 2 min
1 min Plank
40 Ab Mat Sit Ups
800 meter run
20 Burpees
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
5 Kip Swings
30 Sec Hollow Hold on the ground
6 Pull Ups of butterfly or kipping
WOD
1 min Plank
20 Ab Mat Sit Ups
400 meter run
10 Burpees
Rest 1 min
1 Min Plank
30 AB Mat Sit Ups
600 Meter Run
15 Burpees
Rest 2 min
1 min Plank
40 Ab Mat Sit Ups
800 meter run
20 Burpees
Gymnastic Practice
Work on kipping or butterfly Pull-Ups
3 Rounds:
5 Kip Swings
30 Sec Hollow Hold on the ground
6 Pull Ups of butterfly or kipping