Wod Thursday 10/10/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

 Prep the movements

 3.     Wod:

 WLC retest Last done 9/15/16

AMRAP 10

  • 50 calorie bike
  • 40 ab-mat sit-ups
  • 30 air squats
  • 20 Russian KB swings(70,53)
  • 10 Push-ups

Rest 5 minutes

AMRAP 10

  • 50 Burpees
  • 40 ab-mat sit-ups
  • 30 box jumps (24,20)
  • 20 sumo deadlift high pull (70,53)
  • 10 CTB pull-ups

Option 1:

  • 50 calorie bike
  • 40 ab-mat sit-ups
  • 30 air squats
  • 20 Russian KB swings(35,26)
  • 10 Push-ups

Rest 5 minutes

AMRAP 10

  • 25 Burpees
  • 20 ab-mat sit-ups
  • 15 box jumps (20,14)
  • 10 sumo deadlift high pull (35,26)
  • 5 ring rows

 Option 2:

 Amrap 10

  • 50 calorie bike
  • 40 ab-mat sit-ups
  • 30 air squats
  • 20 Russian KB swings(53,35)
  • 10 Push-ups

Rest 5 minutes

AMRAP 10

  • 50 Burpees
  • 40 ab-mat sit-ups
  • 30 box jumps (24,20)
  • 20 sumo deadlift high pull (53,35)
  • 10 CTB pull-ups or regular pull-ups

stacy

Stacy

Posted in WOD

5 thoughts on “Wod Thursday 10/10/16

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