wow-monday

W.U.  Ankle/Hip

Strength Work:  2 Part , 3 sets per movement

  • Cossack Squats w/ Weight x 5 reps per side
  • Multi Directional Lunges x 3 reps per side (3 directions)

Pushup Progression:

  • 4 sets of specific position work

W.O.D 3 x 3 min AMRAP’s of

  • 3 x Power Snatches 75/55
  • 6 x OH Squats
  • 9 x Burpees over bar

*1 min rest between rounds

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CoreFit:

W.U. 2 rounds of

  • 50 x Jump Rope Singles
  • 25 x Situps
  • 50 x Jumping Jacks

Strength:  Same as above

W.O.D 2 Rounds for time of

  • 25 x Box Jumps
  • 25 x Bent Over row
  • 25 x KB Swings
  • 25 x Reverse Lunges
  • 25 x V-Up’s
  • 25 x Pushups
  • 25 x Supermans
  • 25 x Ball Slams
  • 25/20 x Cals