wod-thursday

W.U.  Coaches Choice

W.O.D 30 Min Clock

Segment 1: 3 RFT of

  • 30 x Lateral Hurdle Jumps
  • 15 x American KB Swings 53/35
  • 5 x Atomic Situps 25/15 or weighted situps

*Record time after 3 rounds are complete

REST 1 Min

Segment 2: 5 rounds of

  • Run 200M
  • Bike: 18/15 or Row 250M
  • Rest :30 sec after each round

*Record each individual round time

REST a full 2 Mins

Segment 3: 10 rds

  • 5 x Stones over shoulder 150/100/80/60/50/30
  • 5 x 8-Count Body Builders
  • 5 x 2-Count Mountain Climbers

*Record how many rounds or time 10 rounds are completed

Pushup Challenge Day 4

  • S1: 8 reps
  • S2: 6 reps
  • S3: 4 reps
  • S4: 6 reps

Top of every min for 4 mins