wod-tuesday

W.U. Coaches Choice

Strength: Upper, 4 Sets

Rep Scheme: 12,10,8 and 6

  • Floor Press w/DB’s (each arm individually, full reps per arm)
  • Face Pulls
  • Tricep Pushups

W.O.D for time complete

21-15-9-6

  • Hand Stand Pushups
  • KB Swings 70/53

**Supplement HSPU with 3-6-9-12 Wall Walks

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ENDURANCE:

8 MIN EMOTM:  6 jumping squats then

  • Superman
  • Band walk forward back
  • Band walk L R
  • Walk out to plank scap push up
  • Spiderman stretch and reach
  • Skater Jumps
  • Hollow Sit ups
  • Jump Rope

4 MIN AMRAP

  • 100 m sprint, 100 m jog

REST 1 MIN

In 18 MINS

  • 30 Burpees
  • 20 Med Ball Cleans
  • 27 Burpees
  • 17 Med Ball Cleans
  • 24 Burpees
  • 14 Med Ball Cleans
  • 21 Burpees
  • 11 Med Ball Cleans
  • 18 Burpees
  • 8 Med Ball Cleans
  • 15 Burpees
  • 5 Med Ball Cleans
  • 12 Burpees
  • 2 Med Ball Cleans

REST 1 MIN

In 15 MINS

Every Round:

  • 15 Russian Swings
  • 10, 9, 8, 7…1 Push ups
  • 1, 2, 3, 4…10 v ups

CORE

2 ROUNDS

  • 20 Right Side Plank Hip Touch
  • 20 Left Side Plank Hip Touch
  • 20 Flutter Kicks
  • 20 Scissor Kicks