wow-monday

W.U. Coaches Choice

Prep W.U.:  3 Rounds

  • Lateral Cone Drills/Balance
  • Banded Shoulder Openers
  • Bike/Row :60sec

Strength:  2 Segments

4 Rounds of

  • Floor Press with Barbell x 10 155/105 highest or less
  • Single Arm Elevated pushup x 10 (5/5)

REST 3 Mins

3 Rounds of

  • Half Lunge (Split Jerk) Press x  10 @ 95/65 or less
  • Face Pulls x 12

W.O.D AMRAP’s

3 Min AMRAP of

  • 8 x Pushups
  • 15 x Air Squats

REST 1 Min

4 Min AMRAP of

  • 6 x 8 Count Body Builders
  • 12 x Jump Squats

REST 1 Min

5 Min AMRAP of

  • 4 x Seal Burpees
  • 8 x Jumping Alt Lunges

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COREFIT:

W.U.  Hip/Shoulder Band work

Strength:  3 sets of

  • Pushup Work
  • Dips on Box

W.O.D 20 Min AMRAP of

  • Pick a Bike 2 mins, Row 250 or Run 200M
  • 15 x Air Squats
  • 12 x Situps
  • 9 x 8-Count Body Builders
  • 6 x Burpees

Core:  8-10 mins of work TBD