wod-tuesday

W.U.  Coaches Option

Strength:  Cleans + Front Squats

10 Min EMOTM of

  • 2 x Power Cleans + 2 Front Squats

**Use 70% of 1RM Power Clean or during Warmup determine a challenging weight

W.O.D 3 Rounds of the Following

Front Row:

1 round = the following work

  • 3 x Strict HSPU
  • 6 x Hang Power Cleans 95/65
  • 12 x Abmat Situps
  • 3 x Kipping HSPU
  • 6 x Power Cleans
  • 12 x Abmat Situps
  • 3 x Deficit Kipping HSPU 3″/2″
  • 6 x Squat Cleans
  • 12 x Abmat Situps

*Alternative Paths for the HSPU part will be on whiteboard

Back Row:

1 round = the following work

  • 3 x Kipping Pullups
  • 6 x Hang Power Cleans 95/65
  • 12 x Abmat Situps
  • 3 x C2Bar Pullups
  • 6 x Power Cleans
  • 12 x Abmat Situps
  • 3 x Bar MU’s
  • 6 x Squat Cleans
  • 12 x Abmat Situps

*Alternative Paths for Pullup work will be on whiteboard

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ENDURANCE:

WARM UP: 5 MIN CLOCK

EMOTM

  • Jump Rope
  • Superman press up to mountain climber
  • Hollow hold / Hollow Rock
  • Monster Walk w Band forward back
  • Lateral walk with Band right left

5 MIN CLOCK

EMOTM

  • 5 burpees then
  • Air squat
  • DB thruster (single DB)
  • KB DL
  • Russian Swing
  • Box Step up to knee up

33 MIN CLOCK

2 ROUNDS

  • 4 MIN TABATA Assault bike or Rower

REST 1 MIN

5 MIN AMRAP

  • 15 DB Thrusters
  • 10 Step up to knee up right
  • 10 Step up to knee up left
  • 15 Plank Jacks

REST 1 MIN

5 MIN AMRAP

  • 15 Russian Swings
  • 15 Switch Squat Jumps
  • 5 Walk out to plank push ups

REST 1 MIN

CORE: 5 MIN AMRAP

  • 10 Right Plank Hip Touch
  • 10 Left Plank Hip Touch
  • 20 Cross body Mountain Climbers
  • 20 Plank to Squat

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COREFit:

W.U.  Coaches Choice

Active W.U.  3 Rounds of the following

  • 5 x Pushups
  • 10 x Situps
  • 15 x Squats
  • 25 x Single Unders with Jump Rope

Conditioning:  5 x 200M Sprints

*Work on a 1:1.5 rest ratio

W.O.D in 3 x 6 Min Increments (Max Effort Work)

  • Burpees
  • Lunges
  • KB Swings
  • Box Jumps/Steps
  • Pushups
  • Squats

Rest 1 min After each 6 min period

Core:  Coach Option based on time