wod-tuesday

W.U.  Coaches Option

Skill Work:   6 mins

  • Balance w/leg Pistol variations off box

Strength: 12-15 mins to establish

  • Sumo Stance Deadlifts
    • Work to a Challenging 8 reps

W.O.D 12 min Clock, 3 RFT of

  • 10 x HSPU
  • 10 x Push Press 115/80
  • 10 x Bar Facing Burpees

Core:  Tabata

  • Plate hold Hollow
  • Arch tight position

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ENDURANCE:

WARM UP

7 MIN / 1 MIN EACH EX

  • JUMP ROPE
  • Superman / Hollow hold
  • Band walk 4 Square
  • JUMP ROPE
  • Prisoner Squat
  • Band Pull Apart
  • JUMP ROPE

40 MIN CLOCK

COMPLETE AS FAR AS POSSIBLE IN

6 min

Rest 1 min

12 min

Rest 1 min

20 min

  • 10 cals
  • 20 burpees
  • 30 box jumps
  • 400 m run
  • 50 KB Thrusters
  • 60 ab mat sit ups
  • 70 Russian twists
  • 80 mountain climbers (2 count)
  • 90 second plank
  • 100 weighted jump ropes or DU

CORE

4 MIN TABATA (ALT)

  • Forearm plank
  • V ups

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CoreFit:

W.U.. Coaches Choice

Strength:  Suitcase Deadlifts/Pushups

Complete 5 sets of

  • 5L/5R Suitcase Deadlifts AHAP
  • 7 x Pushups

W.O.D 14 min AMRAP of

  • 10 x Inverted Pushups
  • 10 x Push Press
  • 10 x Burpees over hurdle