wod-thursday

W.U.   Coaches Choice

Strength:  Upper Work

20-15-10

  • Floor Press: (Pick a starting weight and increase as reps drop) (corefit use KB or DB)
  • Tricep Extentions (AHAP Dumbbell)

W.O.D 21-15-9

  • American KB Swings 53/35
  • Strict Handstand Pushups

Core:  Not for time

  • 50 x Leg Lift to extention

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Endurance

WARM UP 7 MINS / 1 MIN EACH
Superman
Walk out to plank push up
Spider-Man stretch and reach
Plank alt leg back and thru
Med ball squat
Med ball press
Burpees

42 MIN CLOCK
15 MIN AMRAP
400 m run
15 Russian Swings
15 Hollow Rocks
20 Bear Crawl 4 sq steps

REST 1 MIN

In 10 MINS
Row 12 cals / Bike 10 cals
100 jump ropes
Row 12/ Bike 10
80 jump ropes
Row 12 / Bike 10
60 jump ropes
Row 12 / Bike 10
40 jump ropes
Row 12 / Bike 10
20 jump ropes

REST 1 MIN

8 MINS / 1 MIN EACH / 2 ROUNDS
Bent over row
Bicep curl
Tricep box dip
DB Thruster

REST 1 MIN

6 MIN AMRAP

15 X+Os
15 right plank dips
15 left plank dips
15 bicycles