wod-thursday

W.U.  10-12 min Stretch group

Core 1: In place OH March

  • 40 L/40 R using a KB heavy enough but maintain OH Lockout
  • w/ 1 arm and 1 weight extended OH march in place at a controlled cadence.  Knees to hip height

Conditioning:   Bike Sprints

5 Rounds of

  • :60 sec Sprint maintain at or near 70 RPM
  • REST :60 sec
  • Effort level:  Maximal for the work period

Core 2: Elbow Plank alt knee to elbow

  • 3 sets of 14

W.O.D in 8 Mins

  • 40 x Burpees Box Jump Overs 20″
  • 30 x KB Swings 70/53
  • Remaining time MAX Calories on Bike

**Score is the cals for the day