wod-tuesday

W.U. Coaches Choice

Strength/Skill:   Thruster Prep

  • Work through 3 reps at a time to establish a strong working set

W.O.D

Part A: for reps

  • 7 min AMRAP of Burpees (goal is 100 +)

REST 3 mins

Part B: Proceed as far as Possible in 7 mins

  • 3 x Thrusters 100/65
  • 3 x Chest 2 Bar Pullups
  • 6 x Thrusters
  • 6 x C2B
  • 9 x Thrusters
  • 9 x C2B
  • ETC… Increase by 3 reps per exercise

**Scale for C2B is equal amount of Renegade Rows per arm 50/35 DB

**Weight scale for Thruster 75/55, 65/45

Core:  Scored, Tabata

  • Situps
  • Bicycle Crunches

**You score is your lowest round

________________________________________________________

ENDURANCE:

WARM UP 8 MIN EMOTM

Step ups THEN

  • BAND Walk forward back
  • BAND Walk Left right
  • Shoulder CARS
  • Scap Push Ups
  • Air Squats
  • Alt Side lunges
  • KB Thrusters
  • Burpees

41 MIN CLOCK

4 MINS TABATA

  • Bike / Row

REST 1 MIN

6 MIN AMRAP

  • 15 plate burpees
  • 10 overhead lunges
  • 5 v ups

1 MIN REST

8 MIN AMRAP

  • 15 alt KB thrusters
  • 10 jumping lunges
  • 5 in and out planks
  • 200 m run

1 MIN REST

8 MIN BANDS / 1 MIN EACH

  • TRICEP KICK BACK
  • BICEP CURL
  • TRICEP EXTENSION
  • BENT OVER ROW
  • PULL APART
  • OVERHEAD PRESS
  • SQUAT
  • THRUSTER

REST 1 MIN

6 MIN AMRAP

  • 15 Russian Swings
  • 10 Plank Shoulder taps
  • 5 forearm plank mountain climbers (2x)

REST 1 MIN

4 MIN TABATA

  • Burpees

_______________________________________________________

CoreFit:

Same Work as HIIT.

  • Use 2 Dumbbells for the Thrusters and 1 single DB for the Renegade Rows