5/11/2020

wow-monday

HIIT:

W.U.  Coach led

Skill/Core:  3 x Tabata

  • Swimmer in Arch position
  • Hollow Hold
  • Plank forward (hands move) walk outs

W.O.D  10 Rds complete AFAP

  • Lunge 8 Meters (25 ft approx)
  • 5 x Squats
  • 5 x Shoulder to OH

Use a barbell 45/35 No higher or a DB

***If you set the bar or DB down at any point complete 5 burpees pick it up and move on

Join Zoom Meeting
https://us02web.zoom.us/j/82989850517?pwd=UitYTUZoZGcxckQ3MU9Vdlc4MWozZz09

Meeting ID: 829 8985 0517
Password: 886774

1PM:  Lunch Bunch

Warm up: 

  • 20 high knees
  • 2 air squats
  • 2 push ups
  • 20 high knees
  • 4 air squats
  • 4 push ups
  • 20 high knees
  • 6 air squats
  • 6 push ups
  • 20 high knees
  • 8 air squats
  • 8 push ups
  • 20 high knees
  • 10 air squats
  • 10 push ups

W.O.D (weighted object can be substituted for KB)

10-9-8-7-6-5-4-3-2-1

  • Burpees
  • KB SDL/HP
  • 2 ct jumping lunges (20-18-16-14-12-10-8-6-4-2)
  • 1 min plank between rounds

Core: 3 Rounds

  • 25 Russian twists
  • 25 weighted sit ups

Join Zoom Meeting https://us02web.zoom.us/j/81193594320?pwd=dnByYmI4NGNrRlhENXZEaEdoYmo2Zz09

  • Meeting ID: 811 9359 4320
  • Password: 933230
/by