wod-tuesday

W.U. Coaches Choice

Strength:  4 Sets of

Reps 15-12-10-8

  • Single Leg Deadlifts w/KB
  • Curtsy Pistols
  • Single Arm Elevated Pushup

W.O.D for time Complete

Goal:  300 Russian Swings 53/35

  • Every min do burpees corresponding to that min i.e.
  • Min 1, 1 Burpee, Min 2, 2 Burpees, Min 3, 3 Burpees etc….
  • After the Burpees, whatever time remains in the min chip away at the Swings

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ENDURANCE:

WARM UP 7 MINS / 1 MIN EACH

  • Superman
  • Walk out to plank push up
  • Spider-Man stretch and reach
  • Plank alt leg back and thru
  • Med ball squat
  • Med ball press
  • Burpees

40 MIN CLOCK

4 MIN TABATA

  • Burpees

REST 1 MIN

30 MIN AMRAP

  • 400 M Run
  • 3 ROUNDS
  • 15 Wall Balls
  • 10 Push Ups
  • 5 Bent over Rows (unloaded bar)

REST 1 MIN

4 MIN TABATA

  • Russian Swings

CORE

4 MIN AMRAP

  • 15 Right Side Plank Hip Touch
  • 15 Left Side Plank Hip Touch
  • 15 x + os
  • 15 Forearm plank mountain climber

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CoreFit

W.U.  Coaches decision

W.O.D Prep and talk

5 Rounds of, (7 Mins)

  • 30 x Jump Rope Singles
  • 30 x Squats

1 Min REST

Tabata: Bicycle Crunches (4 mins)

1 Min REST

4 Rounds of , (6 Mins)

  • 15 x KB Swings
  • 15 x Burpees

1 Min REST

Tabata: Situps (4 Mins)

1 Min REST

3 Rounds of, (5 Mins)

  • 12 x Calories
  • 24 x Reverse Lunges

1 Min REST

Tabata: High Plank to Low Plank (4 Mins)

1 Min REST

2 Rounds of , Complete AFAP

  • 200M Sprint
  • 12  x Pushups