wod-friday

W.U. Coaches Option

W.O.D Tri-Layers

In 10 Mins Complete (0-10)

  • 12 x Thrusters 135/95
  • 3 x Seal Burpees
  • 9 x Thrusters 155/105
  • 6 x Seal Burpees
  • 6 x Thrusters 185/125
  • 9 x Seal Burpees

1 Min Rest (10-11)

In 12 Mins AMRAP of (11-23)

  • 12 x Pullups
  • 9 x SDL/HP 75/55
  • 6 x Floor Assisted TTB

1 Min Rest (23-24)

In 6 Mins Complete in an order (24-30)

  • 100 Cals Row/100 Cals Bike
  • 100 x Mountain Climbers
  • 100 x  L and 100 x R Hip Touch Plank Dips