wod-wednesday

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