W.U. Coaches Choice
Core: 50 x Bear Crawl Alt Shoulder Taps
W.O.D 10 Min Clock
- 1000M Row or 4 Mins Max Distance on Bike
- 50 x Pushups
- 25 x Front Squats at 135/95
Rest 3 mins
In 6 Mins
Complete 50 x Burpees
- Top of every min complete 25 x DU’s /50 Singles including start
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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
42 MIN CLOCK
20 MIN AMRAP
- 800 m run
Max push ups (at least 10)
Max ring rows (at least 5)
REST 60 secREST 1 MIN10 MIN AMRAP
10 Ball Slams
10 Burpees
10 Step ups
10 Mountain Climbers (2x)REST 1 MIN
IN 10 MINS / 2 Rounds / 1 MIN EACH
KB Deadlift
KB Squat Clean Right
KB Squat Clean Left
Side plank hip touch right
Side Plank hip touch left
