wod-thursday

W.U.  5 Min Stretch (Hams/Low back)

Core: 50 x 2 count Band Tension Deadbugs

W.O.D 5 RFT of

  • 20 x Step Ups @ 24/20 (50/35#)
  • 20 x Alt Lunges with 50/35
  • 5 x Stones to Shoulder 150/100

Core 2: 50 x Low Plank Knee to elbows

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ENDURANCE:

WARM UP 7 MINS

1 MIN EACH

  • Band walk forward back
  • Lateral band walk
  • Scap push ups
  • Spider-Man stretch and reach
  • Bear crawl 4 square
  • Burpees
  • Jump rope

45 MIN CLOCK

In 4 MINS, Rest 1 MIN

In 8 MINS, REST 1 MIN

In 10 MINS, REST 1 MIN

In 20 MINS to finish

  • 10 Burpees
  • 200 M Run
  • 30 Slam Ball Thrusters
  • 40 Step Ups / Box Jumps
  • 50 Slam Balls
  • 60 Forearm Mountain Climbers
  • 70 Russian Swings
  • 80 Plank Shoulder taps
  • 90 Russian Twist
  • 100 Jump Ropes

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CoreFit:

W.U.  5 Min Stretch as a group

Core:  50 x 2 count weighted Deadbugs

W.O.D 10 RFT of

  • 5 x Burpees
  • 10 x KB Swings
  • 15 x Ball Slams
  • 20 x Abmat Situps
  • 25 x Jump Rope Skips

Core 2: Coaches Choice based on time