wow-monday

W.U.  Shoulder Prep

  • Shoulder Roll Protocol x 10
  • LAX Ball x 10
  • Laying Passover x 10
  • Banded Floor Pull Aparts x 10
  • Superman to Swimmers

W.O.D 4 Rounds for time of

  • Farmers/Waiters Hold: 45sec and switch
  • Turkish Getups x 3 per side
  • 10 x KB Swings
  • 5 x OHSquats per side
  • 5 x Bent Over Row per side

Core:  2 Parts

  • Side Plank Crunches x 50 per side
  • V-Up’s Alternating side to side x 50

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CoreFit:

W.U.  Same as above

Strength: 2 Parts

3 sets of

  • 10 x Dips
  • Tricep Kick Backs x 10 per side
  •   12 x Clam Shells with Bands

3 sets of

  • Banded Donkey Kicks x 12 per side
  • Lunge w/Press x 10 per side
  • Goblet Squats x 10 (Heavy)

W.O.D 3 rounds for time of

  • 400M Run
  • 21 x Calories on Bike/Row
  • 12 x Burpees

Core Work:  Same from above