20200710 FRI BC WOD
Core Conditioning
10min AMRAP
10 Straight arm DB Russian twist (L+R=1)
10 Hanging Leg raise (bg : seated knees raise w/ DB)
10 DB Crunch
10 Floor Wiper (L+R=1)
50 Prone Toe Touch
2min Rest
10min AMRAP
10 Tuck Jump
10 Leg Raise
10 Lying Toe Touch Crunch
10 DB Floor Wiper (L+R=1)
50 Mountain Climber (L+R=1)
20200709 THUR BC WOD
Conditioning
24min amrap
12cal Erg
12 Russian KBS
12 Shoulder tap (L+R=1)
*teams of 3
*p1 work, p2 p3 rest
20200709 THUR CF WOD
“Zachary tellier”
For time of :
10 Burpees
10 Burpees
25 Push-ups
10 Burpees
25 Push-ups
50 Lunges
10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
150 Air squats
Time cap 40 min
20200708 WED CF WOD
Oly skill
EMOM 3
3 Cleans + 1 Jerk (light)
EMOM 3
2 Cleans + 1 Jerk (Moderate)
EMOM 3
1 Cleans + 1 Jerk (Heavy)
Metcon
AMRAP 3 – 1 min rest x 3 Rounds
3 Clean & jerks 95/135
6 Push-ups
9 Air squats