W.U. 3 Rounds, take 10-12 mins NOT As Fast As Possible
- :30 sec High Plank Immediately into a 50 yard sprint
- Lunge back to the starting point
- 50 x Jumping Jacks
W.O.D Coaches Challenge (see the video)
12 Min Clock
Start with
- 2 x Box Jumps 24/20(No box, find a bench or something stable to jump up on)
- 2 x Burpees over bar (no bar jump over an object shin height)
- 2 x Power Cleans 95/65 (DB or KB options Alt arms)
*Each round increase the reps of each exercise x 2, i.e. rd 2 is 4 reps of each, rd 3 is 6 reps of each etc…
Coach Claire is last weeks winner with 7rd + 36 reps
ENDURANCE:
43 MIN CLOCK
7 MIN AMRAP
- 10 object burpees
- 20 DB thrusters (single DB held horizontally, one head in each hand) or air thrusters
- 30 alt leg v ups
2 min jog
1 min sprint
REST 1 MIN
7 MIN AMRAP
- 10 DB pushup (narrow hand position, one hand on each head)
- 20 DB thrusters (see above) or air thrusters
- 30 X + Os
2 min jog
1 min sprint
REST 1 MIN
7 MIN AMRAP
- 10 lateral jumps over KB (or over a towel)
- 20 Russian KB Swings (to eye level) or squat jumps
- 30 bicycles
2 min jog
1 min sprint
REST 1 MIN
7 MIN AMRAP
- 10 weighted squat (Goblet squat w KB) or air squat
- 20 Russian KB Swings or squat jumps
- 30 opposite elbow to opposite knee mountain climbers
2 min jog
1 min sprint
