W.U. Coach Option

Strength:  Sumo Deadlift

  • 15 min Position and strength work
  • Develop 8 consecutive reps

*Use bands for work

W.O.D “Diane” 21-15-9

  • Deadlifts 225/155
  • HSPU

_______________________________________

CoreFit:

W.U. Coach option

Conditioning:   5  x Sprints 1:00 Bike/Row, Rest :30 sec

Strength: 5 rounds of work

  • Good Mornings x 15
  • Single Leg Balance and reach x 10L/10R
  • Windmills  x 10 (use light weight)
  • Single Arm Standing Press x 10L/10R As heavy as possible

W.O.D for time complete

30-20-10

  • Suitcase Deadlift (single arm)
  • Alt Hang DB Clean
  • Single Arm Thruster

then

  • 600M Run

*use a DB for WOD and split reps evenly among each arm