wod-tuesday

W.U. Coaches Choice

Strength:  4 Sets of

  • 8L/8R Single Leg RDL’s 95/65 or less
  • 12 x Good Mornings 95/65 or less
  • 12 x Bar Assisted Leg Lifts (TTB simulation)

W.O.D 3 rounds of 3 Min AMRAPs, 1 Min Rest

In 3 Mins Complete AMRAP’s as possible of

  • 9 x Front Squats 75/55
  • 6 x KB Swings 53/35
  • 3 x Lateral Burpees over bar

Recovery Protocol:  Foam Roll and cool down

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Hybrid/CoreFit:

W.U. Coaches Choice

Strength Work:  4 Sets of

  • Single Leg balance and reach 8/8 (use KB)
  • 15 x Arch Position reps (Superman’s)
  • 12 x KB Assisted Leg Lifts

W.O.D 4 rounds of 3 Min AMRAP’s, 1 Min Rest

  • 9 x Goblet Squats 26/18
  • 6 x KB Swings 26/18
  • 3 x Burpees

Core: Tabata , 2 Parts

  • Hollow Hold
  • Side Plank Hip Tilts (4rds Left/4rds Right)