wod-wednesday

W.U.  Coaches Choice

Sprint/Strength:

Group A: 5 Rds of :30 on :30 off Max output (Cals) bike

Group B: 4 rounds of

  • :15 sec Handstand Hold
  • :15 sec transition
  • :30 sec Hollow Plank
  • :15 sec REST

W.O.D 5 RFT of

  • 21 x KB Swings 53/35
  • 12 x Pullups (Strict)

Strength:  2 rounds of

  • Single Arm Bent Over Row x 12 per side AHAP but need a solid 12 reps per side
  • 12-15 Bicep Curls 2 DB’s AHAP to get within 12-15 reps