20200117 FRI BC WOD

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Cardio

AMRAP 1 – AMRAP 2 – 1 min rest

1 Round

Follow coach’s direction – 10 DB deadlifts               – Rest

                                          10 DB Seesaw presses

2 Round

Follow coach’s direction – 10 DB Front squats         – Rest

                                          10 DB Shoulder presses

3 Round

Follow coach’s direction – 10 DB Power cleans        – Rest

                                          10 DB Push press

4 Round

Follow coach’s direction – 30 DB Thrusters

20200114 TUE BC WOD

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Conditioning

25sec (Left) – 25sec (Right) – 25sec (Rest) / 4 Rounds

1 DB Front rack Side lunge to knee ups

Side plank lateral leg raises (BG : side plank hold)

1 KB Reverse lunge to knee ups

1 Arm mountain climbers (BG : Mountain climber)

20200113 MON BC WOD

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Skill
Double under

Conditioning
For time of :
1000m Rowing
200 DU/HKSU (BG : SU)
50 Burpees (BG : Squat thrusts)

Team of 3

* All team members start each movement at same time. And when it’s all done, move on to the next.
* Practice DU : 1SU + 1DU = 130 DU, 2SU + 1DU = 100 DU, 3SU + 1DU = 60 DU
* Time cap 15 min