1/5/2021

wod-tuesday

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

_______________________________________________________

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 MIN

    10 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

/by