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by Lucas B Ferreira

“CORE mayhem”

Coach Creation WOD

1.2K 41
  • 20 min AMRAP
  • 10 DB thrusters (2x50/35)
  • 20 weighted seated Russian twists (20/14)
  • 30 plank shoulder taps

Score is the amount of reps you do in 20 minutes.

For the thrusters use 2 dumbbells. If you don't have two, you can go with one or a KB using both hands. Don't alternate reps, even if you have just a light DB or KB, use both hands to grab it for your thruster.

Weighted seated Russian twist, use a med ball if you have it. If don't, you can switch for a light DB, KB or even no weights. Try to keep your feet off the floor for this one.

Plank shoulder taps. Hips in line with your shoulders and keep your torso and hips squared. Try to move just your arms while doing the shoulder taps so you don't rotate your torso. If you need more balance keep your legs wider.

Have fun!!!


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