wod-friday

W.U. 2 rounds

  • 1 min jump rope
  • 15 steps bear crawl forward
  • 15 steps monster walk forward with band
  • 15 step right with band
  • 15 walk out to plank
  • 15 step left with band
  • 15 step monster walk backward with band
  • 15 steps bear crawl backward
  • 15 hollow rocks
  • 1 min jump rope

47 Min Clock

In 5, 10 and 30 min time increments, see how far you can get through the below work

  • 100 jump ropes
  • 10 strict pullups/bent over row (use DB, KB BB or anything available)
  • 20 Pushups
  • 30 Alt KB Clean full squat or jump squats
  • 40 Chair Dips
  • 50 object burpees (burpee, pick up object and extend above head , repeat)
  • 60 Russian Swings or jumping lunges
  • 70 Plank shoulder taps (left/right = 1)
  • 80 Air squats
  • 90 sec plank on forearms (low plank)
  • 1 mile run