wod-wednesday

W.U. Coaches Choice

Strength:  2 Parts

In 10 Mins:

  • Build to a 10 Rep Heavy Floor Press

In 10 Mins: 3 sets of the following

  • 10 x Floor Press @ 75% of 10 rep heavy
  • 10 x Face Pulls
  • 10 x OH Tricep Extention

W.O.D 5 Rounds for time of

  • 15 x Cals
  • 15 x Pushups
  • 15 x American KB Swings 53/35

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CoreFit:

W.U. Coaches Option

Strength:  2 Parts

A.

  • Half Kneeling Shoulder Press x 8L/8R
  • 8 x Strict Pushups

B.

  • Banded Upright Row x 10
  • KB Floor Press 8L/8R

W.O.D 5 Rounds for time

  • 10 x Lateral Ball Slams with Wall Ball
  • 15 x Pushups
  • 10 x Cals
  • 20 x Situps
  • 10 x KB Swings

Core:  Tabata if time