wod-tuesday

W.U Coaches Choice

Plyo Drills:  4 Individual rounds for

  • 20 x Lateral Hurdle Jumps
  • 10 x Alt Jumping Lunges
  • 3 x Seal Burpees

Strength: 3 Sets of

  • 12 x Seated Barbell Strict Press in L-Sit 95/65 or less (pause 2 sec overhead)
  • 10 x Banded Upright Rows
  • 8 x Scarecrow Internal/External Rotation w/2.5# plates

W.O.D 4 RFT of

  • 200M Run
  • 21 x KB Swings 53/35
  • 12 x Burpees

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COREFIT

W.U.  Coaches Choice

Core 1#: 5 Min Clock

  • 50 x Bicycle Crunches into 2 Min Total time Hollow Hold

Strength:  3 Sets of

  • 15 x Standing Double DB Strict Press
  • 12 x KB Upright Row
  • 6 x Focused Strict Pushups

Core 2#: 5 Min Clock

  • 25 x Left Side Plank Crunches
  • 25 x Right Side Plank Crunches
  • 50 x Reg Crunches

(Cup ears, Do NOT pull on head)

W.O.D 5 Rounds Escalating Repetitions

  • Jump Rope:  40-50-60-70-80
  • Plank Shoulder Alt Shoulder Taps: 30-40-50-60-70
  • Situps: 20-30-40-50-60
  • KB Russian Swings: 10-20-30-40-50