wow-monday

W.U. 1 Round of

  • 10 x Wall Squats (face the wall and squat)
  • :30 sec x 3 Frog Squats
  • :30 sec x 3 each side Pigeon
  • :30 sec x 3 each side Spiderman
  • :30 sec x 3 each side Samson
  • :60 sec (:10 on/:05 off) Rack position stretch
  • Wrist Warmup for rack position ease

Strength:  Front Squat

In a set of 15, 12 and 10

  • Front Squat 135/95
  • @ the end of each segment keep the bar in the rack and walk 50M
  • :60 sec rest and repeat

W.O.D 5 Rounds for time of

  • 10 x Hang DB Snatch (5L/5R)  DO all 5 on one side before you switch
  • 20 x Walk Lunges with DB in the Front Rack (10L/10R) DO all 10 steps with DB on Left side then all 10 on right
  • 10 x Dips (bench, couch, chairs etc…)

ENDURANCE:

W.U. 3 Rounds of

  • :30 sec Jump Rope
  • 5 x Pushups
  • 5 x Plank in and out
  • 5 x Squat Jumps

W.O.D 45 Min Clock

10 Min AMRAP of

  • 5 x Pushups
  • 15 x Burpees
  • 15 x Goblet Squats
  • 15 x Squat Jumps

then

  • 1 min Run
  • 1 Min Jump Rope

REST 1 Min

8 Min AMRAP of

  • 10 x High/Low Plank
  • 10 x Plank jacks
  • 10 x Russian Swings
  • 10 x Jumping lunges

then

  • 2 min Run
  • 1 min Jump Rope

 

6 Min AMRAP of

  • 20 x Mountain Climbers (2 count)
  • 10 x In and out planks
  • 20 x Russian Swings
  • 10 x Hollow Rock

then

  • 2 min run
  • 2 min Jump rope

REST 1 Min

4 Min AMRAP of

  • 10 x Burpee to a doorway reach
  • 10 x Plank Shoulder Taps

then

  • 3 min Run
  • 2 min Jump Rope