W.U. Coaches Choice, 2 rounds of
Rd 1 is :30 sec, Rd 2 is :15 sec, :15 sec Rest
- Jump Rope/DU Practice
- Air Squats with Back Loaded weight for posture
- High Knees
- Bunny Hops
Specific: Pulls and Rack Position
- establish weight to use
Strength: Power Clean + Front Squats
12 min Clock, Every 2 Mins Complete
- 2 x Power Cleans 80% + 3 x Front Squats
- 5 x Tight Hollow Pushups
W.O.D 12 Mins Clock, 6 Rounds AMRAP’s, 2 min Rounds, 90 sec of work, 30 sec rest
Rd 1:
- 6 Cals Women/8 Cals Men
- Remaining time in :90 sec of Power Cleans 95/65
Rd 2:
- 6 Cals Women/8 Cals Men
- Remaining time in :90 sec of Box Jump Overs 30/24
Rd 3:
- 6 Cals Women/8 Cals Men
- Remaining time in :90 sec of KB Swings 70/53
REPEAT for Rds 4, 5, and 6
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CoreFit:
W.U Legs and Hips Prep
Strength: Back Squats and Box Jumps
W.O.D 4 sets
- 10 x Back Squats + Reverse Lunges
- 10 x Box Jump Overs
W.O.D 20 Min AMRAP
Buy In: 100 x Bicycle Crunches + 50 x Low Plank to High Plank
Remaining time AMRAP of
- 200M Run
- 10 x Suitcase Deadlifts with KB (10 per side)
- 10 x Alternating Weighted Step Up’s
- 10 x Ring Rows
