wod-thursday

W.U. Coaches Option

Core:  2 Parts Tabata

  • Abmat Butterfly Situps
  • Hollow Hold

W.O.D 10 Min progressive ladder

  • Alt DB hang Clean and Jerk 50/35
  • Bar Facing Burpees over hurdle

*Start with 4 reps of each and increase by 2 each round.  See how far you can get in 10 mins

REST 3 mins

10 min Clock

100-80-60-40-20

  • Heavy Rope Singles
  • Tight Mountain Climbers

Recovery:  Stretch and Foam roll 10 mins

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WARM UP
30 SEC EACH / 3 ROUNDS
  • Superman
  • Hollow Rock
  • Banded Lateral Walk L
  • Banded Lateral Walk R
  • Alt Lunges
  • Burpees
53 MIN CLOCK

2 MIN JUMP ROPE
15 MIN AMRAP
  • 20 DB Thrusters
  • 20 Split Squat Jumps
  • 20 Plate Burpees
  • 20 Low plank oblique Mountain climbers
  • 20 v ups
RUN 200 M (1 MIN)
REST 1 MIN
12 MIN AMRAP\
  • 20 Alt One Arm Russian Swings
  • 20 jumping lunges
  • 20 burpees to a doorway
  • 20 Crossbody Mountain climbers (2x)
  • 20 Hollow Rock
RUN 200 M
REST 1 MIN
9 MIN AMRAP
  • 10 DB Thrusters
  • 10 split squat jumps
  • 10 plate burpees
RUN 200 M (1 MIN)
REST 1 MIN
2 MIN Jump Rope
6 MIN AMRAP
  • 10 Alt one arm Russian Swings
  • 10 jumping lunges
  • 10 burpees to a doorway
RUN 200 M (1 MIN)
CORE
30 SEC / 2 ROUNDS
  • Forearm Plank
  • High Plank Alt reach up and thru

Join Zoom Meeting https://us02web.zoom.us/j/88901825835?pwd=cnh3WGRXWDg3dElVZU5qMGFDRHc4UT09

Meeting ID: 889 0182 5835

Password: 658188