11/23/2020

wow-monday

W.U.  Coaches Option

Strength:  Clean

15 Mins

  • Build to a heavy clean

W.O.D for time complete

  • 100 x Lateral Bar hops Buy in

then

  • 12 x Squat Cleans 135/95
  • 24 x Box Jumps 24/20
  • 9 x Squats Cleans 155/105
  • 18 x Box Jumps
  • 6 x Squat Cleans 185/125
  • 12 x Box Jumps

**Reps will be higher with a lighter weight variation

Core:  50 x Bar Rollouts

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CoreFit: Group Warmup

Strength Work:  4 sets

  • Bulgarian Split Squats x 10L/10R
  • Pushups x 10

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

  • Box Jumps
  • KB Swings
  • Hurdle Jumps (Lateral) x 2
  • Weighted Supermans
  • KB Swings

Core: 5 sets of

  • Crossover V-Up’s  x 12 alternating
  • Side Crunches x 12 L/12 R

 

/by