wod-thursday

W.U.  Coaches Option

Strength/Skill: 3 sets, 21-15-9 of

  • Bicep Curls (use a barbell)
  • 90 degree Seated Military Press (Use Barbell or 2 DB’s)
  • Single Leg Pistols (break down as low as possible, work on balance)

W.O.D 5 RFT of

  • 10 x Hollow Rocks
  • 20 x V-Ups
  • 30 sec x Hollow Hold
  • 40 x Hand Release Pushups

___________________________________________________

ENDURANCE:

WARM UP

4 MIN BANDS

  • Walk forward back
  • Walk Left right
  • Air squats
  • Arm walk

4 MIN TABATA Bike / Row

36 MINUTE RUNNING CLOCK

Ascending Ladder 2-4-6-8…

  • DB Thrusters
  • Burpee Box Jump overs
  • Plank Shoulder Taps
  • Bicycles (2x)

At the beginning of every round 20 hollow rocks + 200 m run

CORE: 2 ROUNDS

  • 15 High / Low Plank
  • 15 Plank Jacks
  • 15 Plank Tuck
  • 15 v ups
  • 15 x +os