wod-friday

WARM UP:

3 ROUNDS

  • 5 push ups
  • 10 plank in and out
  • 10 prisoner squats
  • 5 burpees

W.O.D for time complete

  • Objective:  100 x Push Presses 95/65 w/barbell, 35/25 DB’s or KB’s
  • Top of every min including the start complete
    • 20ft bear crawl
    • 3 x burpees
    • Remaining time in min is allotted for Max reps of Push Press

ENDURANCE: 42 Min Clock

EMOTM 0-10 MINS

  • 6 push ups + remaining time in each minute mountain climbers

(first 5 mins do knee to outside of elbows, second 5 mins knees to opposite elbows)

1 MIN REST

11-14 MINS:  3 MIN AMRAP

  • 10 v ups
  • 10 Russian Twists

EMOTM 14-24 MINS

8 Step ups + remaining time in each minute squat jumps (progress step ups by holding a weight)

1 MIN REST

25-28 MINS:  3 MIN AMRAP

  • 10 Hollow Rock
  • 10 Bicycles

EMOTM 28-38 MINS

10 chair dips + remaining time in each minute jump rope

1 MIN REST

39-42 MINS:  3 MIN AMRAP

  • 10 High plank / Low plank
  • 10 Plank Shoulder taps