Saturday Fancy Dress WOD – HIIT EXTREME Fitness Challenge

26 Dec

Session is a fancy dress Xmas theme and starts from 8-9am at Oakfield Sports Centre. We will be tackling the old HIIT EXTREME Fitness Challenge I created back in 2013, but have updated it to meet our current standards by increasing the weight and height of boxes. This sessions is not coach-led as the coaches will be joining in. Good Luck sweating out the booze and chocolate! 

A) Mobility

Partner Hip Extention - 2 mins each side

Anterior/Posterior Shoulder Smash - 2 mins each side

B) Warm Up

Run 400m

Then 2 Rounds of:

10 x Push Ups

10 x Reverse Lunges each side

10 x SLDL each side

10 x Shoulder Rollouts

10 x OH Squats w/pipe

C) WOD - HIIT EXTREME Fitness Challenge (Updated)

For time 

50 x Box Jumps (24/20")

50 x Burpees

50 x SDHP (45/30kg)

50 x Alternating Walking Lunges (45/30kg)

50 x Floor Wipers (45/30kg) - foot to each plate = 1 rep

50 x RDL (45/30kg)

50 x Push Press (45/30kg)

50 x Jumping Squats (45/30kg)

50 x Plyometric Push Ups - scaled Push Up HOG

50 x Clusters (45/30kg) - Squat Clean and Press

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