wod-thursday

W.U. Coach Prep

Prep for Deadlift position

Strength:  3 Sets of

  • 10 x Stiff Leg Deadlifts 155/105 or lower
  • 10 x Weighted Supermans (Arch) position 25/15
  • :60 sec Hollow Hold

W.O.D 21-15-9

  • Calories Bike/Row
  • Deadlifts 275/155
  • Strict Pushups (finish in Hollow)

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CoreFit:

W.U.  Coaches Choice

W.O.D for time complete the following

  • 60 x Cals Bike/Rower
  • 10 x Alt Power Snatches
  • 40 x Box Jump Overs (step)
  • 10 x Goblet Squats
  • 20 x Burpees
  • 10 x Thrusters
  • 20 x Burpees
  • 10 x Goblet Squats
  • 40 x Box Jump Overs
  • 10 x Power Snatches
  • 60 x Cals Bike/Rower

Core:  Coaches decision based on time