wod-tuesday

W.U. Coaches Choice

Strength:  Floor Press/Dips/Tricep Pushups (Close grip)

3 sets of each

  • 15-12-10 of each
    • Floor Press AHAP
    • Dips off Box
    • Tricep Pushups

W.O.D 15-12-9-6-3 of

  • Cleans @ 135/95 (Squat)
  • Burpees

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CoreFit:

W.U.  Track warmup

  • High Knees :30 sec
  • Heel Butt Kicks :30 sec
  • Alt Lunges in place :30 sec
  • Jump Tucks :30 sec
  • Cossack Squats Alternating :60 sec
  • Jump Rope :60 sec

Strength:  Floor Press/Box Dips

3 sets of

20-15-10

  • Floor Press (same reps scheme each arm)
  • Dips off box

W.O.D 21-18-15-12-9-6-3

  • Box Jumps
  • KB Swings
  • Burpees