wow-monday

W.U. 1 Round

  • Small arm circles 10 fwd/10 bkwd
  • Large arm circles 10 fwd/10 bkwd
  • Front the back arm swings x 10
  • Bent over front to back arm swings x 10
  • Open and Close into hug (left over right, right over left) x 10
  • Samson (High reach) x 10 alternating steps
  • Superman/Arch Postition Swimmers butterfly x 10

W.O.D for time complete

  • 50 x Alt DB Snatches
  • 15 x HSPU from Floor (see video)
  • 40x Alt DB Snatches
  • 15 x HSPU
  • 30 x Alt DB Snatches
  • 15 x HSPU
  • 20 x Alt DB Snatches
  • 15 x HSPU

Core Work: Tabata ( 2 parts)

  • Figure 8 ball pass through the knees (use a tennis ball something small and light)
  • Hollow Situps

https://www.youtube.com/watch?v=6Fcto_H8XHU