W.U. Coaches Choice/Stretch
Core W.O.D for time
- 50 x Butterfly Situps
- 50 x Hollow Flutter Kicks
- 50 x Hollow Situps (hands remain in front)
- 50 x Superman’s
- 25 x Atomic Situps 25/15
- 25 x V-Up’s
- 25 x 2 Count Low Profile Mountain Climbers
W.O.D 3 RFT of
- 50 x Air Squats
- 25 x TTB/Floor based Leg Lifts
- 15 x 8-Count Body Builders
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Endurance:
WARM UP 8 MINS
- 5 burpees then
- Air Squats
- Spiderman stretch and reach
- Plank Shoulder Taps
- Lateral Lunges
- Plank leg back and thru
- Right Plank Hip Touch
- Left Plank Hip Touch
- Ball Slams
38 MIN CLOCK
4 MIN TABATA
- Bike
1 MIN REST
6 MIN / 1 MIN EACH
- Goblet Squat
- Push Ups
- Flutter Kick
- Russian Swings
- Tricep Box Dips
- Crossbody Mountain Climber
1 MIN REST
4 MIN AMRAP
- 200 m run
- 15 Ball Slams
1 MIN REST
4 MIN TABATA
- Burpees
1 MIN REST
6 MIN / 1 MIN EACH
- Goblet Squat
- Push Ups
- Flutter Kick
- Russian Swings
- Tricep Box Dips
- Crossbody Mountain Climber
1 MIN REST
4 MIN AMRAP
- 200 m run
- 20 Step Bear Crawl
1 MIN REST
4 MIN TABATA
- Jumping Lunges
CORE
4 MIN AMRAP
- 10 v ups
- 10 tuck ups
- 10 forearm mountain climbers
- 10 high low plank
