wod-thursday

W.U.  Coaches Choice

Conditioning:  6 min Clock, EMOTM

  • 20 x DU’s or 35 x Singles
  • Max Effort Burpees

*Score is burpees

W.O.D 26 Min Clock, AMRAP

12 min AMRAP

  • 12 x Calories Bike/Rower
  • 6 x Single Arm Devils Press 50/35
    • REST 2 mins

12 Min EMTOM

  • 3 x 8 Count Body Builders
  • Remaining time MAX Atomic Situps

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ENDURANCE:

WARM UP EMOTM 8 MINS

  • 8 Squat Jumps then
  • Superman
  • Band walk forward back
  • Lateral Band walk
  • Spiderman stretch and reach
  • Alt forward lunges
  • Alt lateral lunges
  • DB Thruster
  • Burpees

40 MIN CLOCK

5 MIN AMRAP

  • 200 M RUN
  • 50 JUMP ROPES
  • 50 CROSS BODY MOUNTAIN CLIMBERS (2x)

REST 1 MIN

4 MIN TABATA:  BURPEES

REST 1 MIN

6 MIN BANDS:

  • 1 MIN BICEP CURL
  • 1 MIN TRICEP KICK BACK
  • 1 MIN PULL APART
  • 1 MIN BENT OVER ROW
  • 1 MIN SHOULDER PRESE
  • 1 MIN ARM RAISE

REST 1 MIN

4 MIN TABATA:  Assault bike / Row

REST 1 MIN

5 MIN AMRAP

  • 200 M RUN
  • 50 JUMP ROPES
  • 50 OBLIQUE MOUNTAIN CLIMBERS (2x)

REST 1 MIN

4 MIN TABATA:  Russian Swings

REST 1 MIN

6 MIN BANDS:

  • 1 MIN BICEP CURL
  • 1 MIN TRICEP KICK BACK
    1 MIN PULL APART
  • 1 MIN BENT OVER ROW
  • 1 MIN SHOULDER PRESE
  • 1 MIN ARM RAISE