wod-thursday

W.U.  Coaches Choice

Active W.U 3 rounds of

  • 5L/5R x Single Leg Deadlifts
  • 10 x Unloaded Bar Rolling Deadlifts
  • 10 x Unloaded Bar Deadlifts

Strength: Deadlift/Pistol off box variation

3 Rounds of

  • 10 x Deadlifts (Slow and Controlled, hands on full time)
  • 5L/5R x Pistol off box

W.O.D 30-20-10

  • Box Jumps 24″
  • Sumo Stance Deadlifts 185

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Endurance:

W.U. 3 sets of

  • 10 x DB Upright Row (2 DB’s)
  • 10 x Scarecrow to External rotation to press (use light plates)
  • 10 x Bent Over Row’s with Plates

W.O.D 5 min AMRAP

  • :30 sec Burpees
  • :30 sec Air Squats

REST 1 min

10 min AMRAP of

  • 15 x Russian KB Swings
  • 10 x Box Jumps
  • 5 x 8-Count Body builders

REST 2 min

3 x 500M Row/rest same time it took to row

Core: Complete AFAP

  • 50 x V-up legs static
  • 50 x Bicycle Crunches (opposite knee/elbow)
  • 50 x Static Crunches

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CoreFit:

W.U  Coaches Choice

W.O.D 100 Calories on Assault Bike/120 Cal Row

  • Every 2 mins do 10 cals

Core: Tabata

  • Flutter Kicks
  • Scissor Kicks