wod-tuesday

W.U.  Coaches Choice

Strength:  2 Parts

A: 4 sets of

  • Deadlift 10 Unbroken Reps (controlled position) no more than 80% of 1 RM or 225/155 or less
  • 12 x Weighted Lunges Front foot on 25# Plate (6 reps per side) 50/35 DB

B: 3 Sets

  • Floor Press x 10 reps 135/95 or less
  • 20 Alt Windshield Wipers

W.O.D 9 Min AMRAP of

  • 30 x Double Unders
  • 20 x Air Squats
  • 10 x Hollow Situps

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Hybrid:

W.U.  Coaches Choice

Strength:  Chose A or B from above

W.O.D 15 min Clock, In 3 min Increments, 5 rounds

  • Row MAX Cals in :90 sec
  • 20 x Air Squats
  • 60 x Jump Rope Singles
  • REST any remaining time in 3 mins and restart

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CoreFit:

W.U.  Choices Choice

Strength:  4 sets of

  • 12 x Pullovers with 1 DB
  • 20 x Hollow Situps

W.O.D 20 Min AMRAP of

  • 15 x Calories
  • 15 x Air Squats (use a ball, depth matters)
  • 30 x Singles
  • 5 x Burpees