wow-monday

W.U.  Group

Strength:   Power Cleans and Front Squats

  • Establish a heavy Power Clean
  • EMOTM for 10 Mins
    • 1 Power Clean + 3 Front Squats

W.O.D  6 RFT of

Round 1: All Left side

  • 12 x KB Clean 53/35
  • 9 x KB Push Press
  • 6 x KB Rack Lunges
  • 30 x Double Unders

Round 2: All Right side

  • 12 x KB Clean 53/35
  • 9 x KB Push Press
  • 6 x KB Rack Lunges
  • 20 x Calories

**ALT Sides per rounds

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COREFIT:

W.U.  Band Work

Strength: 4 sets

  • Romanian Deadlifts
  • Plate Presses

W.O.D 16 Min AMRAP of

“Dice”  Roll 2 dice, find movement, Max rounds

  • 2 = 8 count body builder
  • 3= 2 count mountain climber
  • 4= Side plank Crunch (4 per side)
  • 5= Ball slams
  • 6= Pushups
  • 7= Alt Lateral Lunges
  • 8= KB Swings
  • 9= Goblet Squats
  • 10= Burpees
  • 11= Hollow Situps
  • 12 = Supermans

**Every 2 rounds complete 10 x Calories