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
