wow-monday

W.U.  1 Round of

  • Hip Circles x 5L/5R
  • Inchworm x 5
  • Iron Cross x 5L/5R
  • Scorpion x 5L/5R
  • Spiderman x 3L/3R
  • Samson x 3L/3R

Strength:  3 sets of

  • Max Effort Pushups + a Max effort time Tall Plank at the end of each set
  • REST as long as you need between each set to achieve the same and or more reps + time hold

W.O.D for time complete

  • 100 x DU’s/200 x Singles with speed
  • 50 x Front Rack DB Squat’s
  • 40 x DB Push Press (20L/20R) switch every 10
  • 30 x Hang DB Snatch (15L/15R) alt after 5 reps (see video)
  • 20 x Navy Seals Burpee
  • 10 x Renegade ROW (5L/5R)
  • 100 x Abmat Situps
  • 10 x Man Maker (for today No weight but rep is 1 x Pushup +left shldr touch + right shlder touch)
  • 20 x 8-Count Body Builders (see video)
  • 30 x Floor Based HSPU
  • 40 x Couch Dips
  • 50 x Air Squats
  • 100 x DU’s/200 x Singles with speed

*Weighted movements go as heavy as you can but postural correct.

Navy Seals = 1 rep is pushup + left leg mountain climber + 1 pushup + right leg mountain climber = 1 pushup, stand and repeat (10 count)