wod-thursday

W.U.  1 Rounds

  • 10L/10R Hip Circles
  • :45 sec L/:45 sec R Pigeon Stretch
  • 5 x Inchworms
  • Elevated Spiderman (use 45# plate) :45 sec per side
  • Wall/Chest Openers x :60 sec

Conditioning: 3 rounds of (Not for time)

  • 30 x Double Unders
  • 15 x Weighted Situps 45/25

W.O.D AFAP Complete

  • 50 x Box Jumps 24/20
  • 50 x Goblet Squats 53/44
  • 50 x Alt Shoulder Taps in High Plank
  • 50 x Ball Slams 50/30/20
  • 50 x 2 count Bicycle crunches

Pushup Challenge Day 25

  • S1: 5 reps
  • S2: 15 reps
  • S3: 10 reps
  • S4: 10 reps