wow-monday

W.U.  3 Rounds, take 10-12 mins NOT As Fast As Possible

  • :30 sec High Plank Immediately into a 50 yard sprint
  • Lunge back to the starting point
  • 50 x Jumping Jacks

W.O.D  Coaches Challenge (see the video)

12 Min Clock

Start with

  • 2 x Box Jumps 24/20(No box, find a bench or something stable to jump up on)
  • 2 x Burpees over bar (no bar jump over an object shin height)
  • 2 x Power Cleans 95/65 (DB or KB options Alt arms)

*Each round increase the reps of each exercise  x 2, i.e. rd 2 is 4 reps of each, rd 3 is 6 reps of each etc…

Coach Claire is last weeks winner with 7rd + 36 reps

ENDURANCE:

43 MIN CLOCK

7 MIN AMRAP

  • 10 object burpees
  • 20 DB thrusters (single DB held horizontally, one head in each hand) or air thrusters
  • 30 alt leg v ups

2 min jog

1 min sprint

REST 1 MIN

7 MIN AMRAP

  • 10 DB pushup (narrow hand position, one hand on each head)
  • 20 DB thrusters (see above) or air thrusters
  • 30 X + Os

2 min jog

1 min sprint

REST 1 MIN

7 MIN AMRAP

  • 10 lateral jumps over KB (or over a towel)
  • 20 Russian KB Swings (to eye level) or squat jumps
  • 30 bicycles

2 min jog

1 min sprint

REST 1 MIN

7 MIN AMRAP

  • 10 weighted squat (Goblet squat w KB) or air squat
  • 20 Russian KB Swings or squat jumps
  • 30 opposite elbow to opposite knee mountain climbers

2 min jog

1 min sprint