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
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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
