wow-monday

W.U. Coach option

Strength:  Deficit Deadlifts/Weighted Lunges

  • 5 Sets of 5 @ 225/155 or less
  • 5 Sets of 8 reps per leg @ 50/35

W.O.D 8 min Cap

21-15-9 of

  • Calories Bike/Rower with weighted vest 20/14

9-15-21 of

  • Burpees with weighted vest 20/14

**If not Vest, plate burpees 25/15

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CoreFit:

W.U. Coaches Option

Strength:  2 parts

  • Stiff Leg Deadlifts with KB
  • Weighted Lunges

W.O.D for time complete

21-15-9

  • Cals on bike/rower

9-15-21

  • Plate Burpees

Core: 2 Parts

  • 3 rounds
    • :30 sec low plank
    • :30 sec plank hip taps
    • :30 sec rest