wod-tuesday

W.U. Coach’s Option

Strength: Power Snatch + OH Squats

14 min Clock, Complete 5 sets increase weight each set

  • 2 x Power Snatches + 3  x OH Squats

W.O.D ” Air Force” for time complete

  • 20 x Thrusters 95/65
  • 20 x SDL/HP
  • 20 x Push Jerks
  • 20 x OH Squats
  • 20 x Front Squats

*Athlete performs 4 burpees at the top of every min including the start

__________________________________________________________

ENDURANCE:

WARM UP 8 MIN

EMOTM 3 push ups

then

  • Superman
  • Band Walk Forward / Back
  • Band Walk L / R
  • Plank hold
  • Plank walk L / R
  • Air Squat
  • KB Deadlift
  • Burpees

36 MIN CLOCK

Run 200 m between every round.  Begin the workout this way

  • 100-80-60-40-20-40-60-80-100 JUMP ROPES
  • 50-40-30-20-10-20-30-40-50 AB MAT SITUPS
  • 50-40-30-20-10-20-30-40-50 RUSSIAN KB SWINGS

CORE 4 MINS / 30 SEC EACH

  • Forearm plank
  • Right Plank hip touch
  • Left Plank hip touch
  • Bicycles

__________________________________________________________

CoreFit:

W.U.  Coaches Choice

Active Warmup: 10 Mins

  • Jump Rope 100/80/60/40/20
  • Situps 50/40/30/20/10

W.O.D 20 Min Clock

  • Buy In:  4 min Tall Hollow Plank

then

AMRAP in remaining time of

  • 20 x Alternating Lunges
  • 15 x KB Swings
  • 10 x Cals
  • 5 x Pushups

Core: 100 x Low Plank Mountain Climbers