wod-thursday

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