wod-wednesday

W.U.  Coaches Options

Strength:  Sumo Stance Close grip Deadlift

Build in weight while maintaining position

  • 9-7-5-3-1 rep scheme 15 min Clock

W.O.D In 13 Mins, AMRAP of

  • 55 x Deadlifts 225/155
  • 55 x Wall Ball
  • 55 x Cals
  • 55 x Box Jumps

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CoreFit:

W.U. Leg Prep

Conditioning:  5 x 200M sprints

1:1 Work:Rest ratio

Strength Work:   Stiff Leg Deadlifts/Seated Shoulder Press

  • Establish a weight to pull through hamstrings but not alter spine x 10
  • 90 degree Seated Shoulder press x 10 each arm Alternating

W.O.D 13 min Clock, AMRAP of

  • 55 x KB Deadlifts
  • 55 x Wall Ball
  • 55 x Cals
  • 55 x Box jumps/Steps