WOD for Wednesday, Mar 18, 2020

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:
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