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
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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
