wow-monday

W.U. 3 Rounds of

  • Spiderman Stretch :30 sec Left/:30 sec Right
  • Samson Stretch :30 sec Left/:30 sec Right
  • 10 x Frog Squats

W.O.D Running, Rowing or Biking DT (pick one)

5 RFT of (22 Min Clock)

  • Row 500M or Run 400M or Bike 800M
  • 12 x Deadlifts 135/95
  • 9 x Hang Power Cleans
  • 6 x Push Jerks

**This can be done with DB’s or KB’s

**Weight is lighter due to circumstances

Core:  3 Round, Each round NO break, 1 min rest between rounds (round NOT timed)

  • 20 x Hip Touch Planks
  • :30 sec Low Plank Hold
  • :30 sec High Plank Hold
  • 30 x Mountain Climbers

NO Weights NO problem see below:

40 Min Clock, As far as you can get of

10-20-30-40-50-40-30-20-10

*Each round starts with 250M Run + 30ft bear crawl

  • 10 x Jump Rope
  • 10 x Russian Swings or Air Squat
  • 10 x Lateral jumps over KB or an object
  • 10 x Plate or object burpees
  • 10 x Plank Shoulder taps

Core:  follow the top or

5 Min Running clock/:30 sec each/ 2 rounds

  • Low Plank
  • High Plank
  • Plank Jacks
  • V-Ups
  • Russian Twists