wod-tuesday

W.U. Coaches Prep

Movements to prep

  • Back Squats
  • Box Jumps
  • Push Press

Strength:  Deadlifts

5 sets of 5 (employ the movement patterns from the day before)

Choose from a weight below

M: 315/275/225/185

W: 255/205/155/125

W.O.D 5 Rounds for time of (15 min Cap)

  • 15 x Deadlifts 115/85
  • 12 x Box Jumps 24/20
  • 9 x Push Press 115/85

 

COREFIT:

W.U. Coaches Choice

Conditioning:  3 individual Rounds of (2:30 sec rounds/:30 sec rest)

  • 250M Sprint
  • 12 x Air Squats

Strength:  Suitcase Deadlifts/Good Mornings

4 sets of

  • 8L/8R Suitcase Deadlifts
  • 12 x Good Mornings (Unloaded barbell)

W.O.D 5 rounds for time of (15 min Cap)

  • 15 x Deadlifts w/KB (1 KB, 2 hands)
  • 12 x Box Jumps or Step Up’s
  • 9 x Dumbbell Push Press (1 DB, 2 hands)