wow-monday

HIIT

W.U. Coach led

Skill: Work through the KTE Movement and mechanics to repeat a cyclical motion

  • Spend 10/12 mins

W.O.D 20min AMRAP of

  • 8 x KTE
  • 10 x Hang DB Clean and Jerks (5L/5R) 50/35
  • 14/12 x Cals Rowing

Cool Down:  Stretch/Foam Roll

ENDURANCE:  6 AM ONLY

15 min AMRAP of

  • 500M Row
  • 10 x Burpee Box Jump Overs
  • Plank Walk 5L +5 R

REST 1 min

15 min AMRAP of

  • 25 x Wall Ball
  • 25 x Plank up/down on ball
  • 50 x Jump Rope
  • 50 ft Bear Crawl

REST 1 min

5 min AMRAP of

  • 15/12 x Cals Bike
  • 10 x KB Thrusters

Olympic Lifting:  6:30 pm ONLY

W.U.  Coach Led/Points of the day

Strength:  2 Parts

  • Snatch Balance work off rack
  • Full Snatch:  Working in sets of 3

W.O.D ” Amanda”

9-7-5

  • Muscle Up’s
  • Snatches 135/95