11/17/2020

wod-tuesday

W.U.   Coaches Option

Skill/Strength: 4 sets

  • Single Leg Half Squat to balance and reach  x 8 per side (Not pistol)
  • Floor supported Band Pull Aparts  x 12
  • Dips of Box (add weight to lap) x 10

W.O.D 16 Min AMRAP of

  • 1 min Max Cals Bike/Row
  • 12 x Goblet Squats
  • 12 x KB American Swings
  • 200M Sprint

Cash Out:  before leaving the gym

  • 100 x Deadbugs 25/15

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ENDURANCE:

WARM UP

2 ROUNDS

  • 15 superman
  • 15 lateral walk w band on ankles L/R
  • 15 forward / back walk w band on ankles
  • 10 hip hinge reach back
  • 10 single leg balance reach L/R
  • 10 single leg deadlift L/R
  • 10 burpees

39 MIN CLOCK

9 MIN AMRAP

  • 200 m run
  • 30 step ups / box jumps
  • 30 Russian Swings
  • 30 alt lunges

REST 1 MIN

4 MIN TABATA

  • Jumping Lunges

REST 1 MIN

9 MIN AMRAP

  • 100 Jump Ropes
  • 30 bent over rows
  • 30 Russian swings
  • 30 plank shoulder taps

REST 1 MIN

4 MIN TABATA

  • Bike / Row

REST 1 MIN

9 MIN AMRAP

  • 30 burpees
  • 30 Russian Swings
  • 30 Goblet Squats
  • 30 cross body mountain climbers (2x)

CORE

5 MIN AMRAP

  • 10 ALT V UPS
  • 10 BICYCLES
  • 10 TUCK UPS
  • 10 RIGHT PLANK DIPS
  • 10 LEFT PLANK DIPS

ZOOM:  https://us02web.zoom.us/j/89759814432?pwd=S1dGV2ZOQ3N0T1VheEJIUzNHVTJtQT09

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