WARM-UP:

Down and backs

1a) Lunge stretch
1b) 5 inch-worms, 3 push-ups
2a) High knees
2b) Butt kicks
3a) High kick+toe touch
3b) High skips
4a) Pivot squats
4b) HS walk 25’+ or Bear crawl 50′
5) Lateral jumps, each side
6a) Spiderman lunge
6b) Burpee broad jumps

STRENGTH:

Core work-

3 Rounds:
1:00 Weighted plank hold
20 V-ups
:45 second side plank/side
20 Weighted sit-ups

WOD:

Six rounds for time:
15/12 Calorie Row
10 Lateral burpees over the rower
Rest 1 minute

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LEANFIT:

As many rounds as possible in 10 minutes of:
15 Burpees
15 Russian kettlebell swings (44/35#)
15 Wall balls

As many rounds as possible in 10 minutes of:
30 Double Unders
15 V-ups
20 Lunges

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DE:

For time:

5 minutes Assault bike
50 Squats
5 minute Row
50 Squats
800m Run
50 Squats
500 Single jump ropes
50 Squats

Media:
Thursday WOD, March 1, 2018