12/29/2020

wod-tuesday

W.U.  Coaches Choice

Active W.U. 3 rounds of

  • 10 x Deadlifts
  • 10 x Hang Power Clean
  • 10 x Push Press

W.O.D “DT” 5 RFT of

  • 12 x Deadlifts 155/105
  • 9 x Hang Power Cleans
  • 6 x Push Jerks

Core:  100 x Barbell Rows (Unloaded bar)

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ENDURANCE:

WARM UP

8 MIN CLOCK / 1 MIN EACH

  • Band Walk Forward / Back
  • Lateral Band Walk L/R
  • Shoulder CARS
  • High Low Plank
  • Plank Leg Lift Back / Thru
  • Squat with Med Ball
  • Shoulder Press with Med Ball
  • Jump Rope

41 MIN CLOCK

  • 1 MIN JUMP ROPE into

8 MIN AMRAP

  • 10 Ball Slams
  • 200 m run
  • 20 bicycles

REST 1 MIN

5 MIN BANDS / 2 ROUNDS / 30 SEC EACH

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

REST 1 MIN

  • 1 MIN MOUNTAIN CLIMBERS into

8 MIN AMRAP

  • 10 Wall Balls
  • 200 m run
  • 20 high low plank

REST 1 MIN

5 MIN KB / 2 ROUNDS / 30 SEC EACH

  • DEAD LIFT
  • GOBLET SQUAT
  • KB CLEAN RIGHT
  • KB CLEAN LEFT
  • PLANK / DRAG

REST 1 MIN

  • 1 MIN BURPEES into

8 MIN AMRAP

  • 10 Russian Swings
  • 200 m run
  • 20 V ups

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CoreFit:

W.U.  Group Stretch

Conditioing:  4 x 500M Rows or 4 x 20 Cals Bike

Core:  Tabata x 2

  • Hollow
  • Arch

W.O.D 20 Min AMRAP of

  • 3 x Burpees
  • 6 x Pushups
  • 9 x KB Swings
  • 12 x Air Squats
  • 15 x Plank Shoulder Taps
  • 18 x Alt Lunges

 

 

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