F.U. Corona WOD #01
For time;
10-9-8-7-6-5-4-3-2-1 Burpees
20-18-16-14-12-10-8-6-4-2 Air Squat
+
5 rounds
:30 Shoulder Taps (or Wall Facing Taps if you are a ninja!)
:30 Flutter Kicks
Open Gym
Make a note of your achievements in 'Open Gym'
Gymnastics 18-03-2020
EMOM 8:00
EVEN Minutes: 30s Strict Toes to Bar / Straight Leg Raises / Knee Raises
ODD Minutes: 30s Shoulder taps
Conditioning 18-03-2020
For time:
50-40-30-20-10
Double Unders*
Calories Row/Bike/Ski
Wall balls @20/14
*Master of DUs? Then double the reps!
– Goal: Even pace and having enough energy for a strong finish in the final 2 rounds.
– 25:00 Cap
Extra Credit 18-03-2020
Banded Triceps Complex – AMRAP 1 each position ie. single arm pushdown right/single arm pushdown left + pushdown + overhead Triceps Extensions.
Foam Roll Lats x 60s each side