wod-thursday

W.U.  Coaches Choice

W.O.D 20 Min AMRAP of

  • 20 x Weighted Lunges 50/35
  • 20 x 2-Count Bicycle Crunches
  • 20 x Weighted Goblet Squats 50/35
  • 20 x Calories
  • 20 x Plank Alt Shoulder Taps

Core: Tabata x 3

  • Left Side Plank Hold
  • Right Side Plank Hold
  • Low Plank Hold

__________________________________________________________

ENDURANCE:

WARM UP

7 MIN / 1 MIN EACH EX

  • JUMP ROPE
  • Superman / Hollow hold
  • Band walk 4 Square
  • JUMP ROPE
  • Prisoner Squat
  • Band Pull Apart
  • JUMP ROPE

45 MIN CLOCK

2 MIN TABATA BIKE / ROWER

REST 1 MIN

7 MIN AMRAP

  • 20 Jumping Lunges
  • 10 Shoulder Tap Manmakers

REST 1 MIN

7 MIN AMRAP

  • 20 switch squat jumps
  • 10 Pike Pushups

REST 1 MIN

7 MIN AMRAP

  • 10 Hollow Rock
  • 10 High low plank
  • 10 Alt leg v ups
  • 10 forearm plank jacks
  • 10 X + Os

REST 1 MIN

7 MIN AMRAP

  • 20 Jumping Lunges
  • 20 DB Thrusters

REST 1 MIN

7 MIN AMRAP

  • 20 switch squat jumps
  • 10 Plate Burpees

REST 1 MIN

2 MIN MAX BURPEES