W.U. Group
Strength: Power Cleans and Front Squats
- Establish a heavy Power Clean
- EMOTM for 10 Mins
- 1 Power Clean + 3 Front Squats
W.O.D 6 RFT of
Round 1: All Left side
- 12 x KB Clean 53/35
- 9 x KB Push Press
- 6 x KB Rack Lunges
- 30 x Double Unders
Round 2: All Right side
- 12 x KB Clean 53/35
- 9 x KB Push Press
- 6 x KB Rack Lunges
- 20 x Calories
**ALT Sides per rounds
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COREFIT:
W.U. Band Work
Strength: 4 sets
- Romanian Deadlifts
- Plate Presses
W.O.D 16 Min AMRAP of
“Dice” Roll 2 dice, find movement, Max rounds
- 2 = 8 count body builder
- 3= 2 count mountain climber
- 4= Side plank Crunch (4 per side)
- 5= Ball slams
- 6= Pushups
- 7= Alt Lateral Lunges
- 8= KB Swings
- 9= Goblet Squats
- 10= Burpees
- 11= Hollow Situps
- 12 = Supermans
**Every 2 rounds complete 10 x Calories
