wod-wednesday

W.U.  Coach Option

Strength:

A. Half Kneeling Strict Press x 8l/8r AHAP

B. Banded Good Mornings x 15

C. Bent Over Lateral Raises x 20

W.O.D

Front Row:

In 6 Min Complete 5 rounds of

  • 15 x Air Squats
  • 7 x Burpees
  • 5/5 Bent Over Row 50/35

REST 2 mins

In 8 mins complete

12-9-6

  • Devils Press 2 x DB’s 35/20
  • Calories Bike

Back Row:

In 8 Mins Complete 5 rounds of

  • 15 x Air Squats
  • 7 x Burpees
  • 5 x Pullups

REST 2 mins

In 8 mins complete

20-16-12

  • Alt DB Snatch 1 x DB 50/35
  • Calories Rower