W.U. Coaches Choice Strength: Front Squats Complete 5 singles @ 90% of 1 RM Use weight % to work to this weight W.O.D 3 Rounds for time of Pinch Grip Farmer’s Carry 45’s/25’s x 100ft 25 x Wall Ball 20/14 15 x Ball Slams 30/20
W.U. Crossover Symmetry + Prep work Skill: Hand Stand Pushup Variations (12 Mins) 3 sets for Max reps per set, Recover as needed W.O.D 5 RFT of TBD Run 15 x Deadlifts @ Bodyweight 10 x HSPU 5 x Burpee Pullups
W.U. Coaches Choice Strength: Back Squat (10 Mins) Use 30% of 1 RM and do 3 sets of 8 Jumping Squats (Be explosive out of the bottom position) W.O.D 20 min Clock, 4 rounds x 5 mins In 5 Mins Complete 30 x Air Squats 20 x Cals Rowing 10 x Alt DB Clean and Press 70/50 *Record time it takes to do the work. The rest is within the 5 mins. Complete the work listed then any remaining time is rest within the 5 mins period. New 5 min clock starts at 0,5,10,15 min marks.
W.U. General and Movement specific Strength: Power Clean 5 sets of 2 position Power clean Floor and above knee. 65-75% of 1 RM Power Clean W.O.D for time complete 3 Rounds of 15 x Power Cleans @ 115/85 20 x Pushups INTO 2 Rounds of 27/21 Cals on Rower 75 x DU’s INTO 1 Round of 50/35 Cals Assault Bike
W.U. Coaches Choice Skill: Spend 10 mins practicing something needed i.e. Rope Climbs, Pullups, Mobility etc… W.O.D “Odd Objects: Complete 4 Rounds of 200M Run 50ft Bear Hug Sandbag Carry 150/100/80/60 Into Complete 3 rounds of 10 x Sand bags to shoulder (NOT Over) 150/100/80/60 20 x Burpees Into Complete 2 rounds of 5 x Strict Pullups 7 x Strict Dips (Use Rings, Stationary stand or assistance) 9 x Clapping Pushups