5/18/2020

wow-monday

HIIT:

W.U. Coaches Choice

W.O.D  Coaches WOD Week #5

Complete for time the following

3 Rounds of

  • 5 x Squat Snatches 135/95
  • 10 x OH Squats

then

50 x Wall Ball 20/14

then

3 Rounds of

  • 5 x Push Jerks
  • 10 x Deadlifts

then

50 x Wall Ball

then

3 Rounds of

  • 5 x Hang Squat Cleans
  • 10 x Front Squats

**Can use a DB’s, PVC or lighter variation of barbell for this WOD

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

Meeting ID: 829 8985 0517
Password: 886774

1PM Lunch Bunch:

Warm up:

  • 50 jumping jacks
  • 40 mountain climbers
  • 30 tuck jumps
  • 20 air squats
  • 10 burpees
  • 5 push ups

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

In 20 min progress as far as you can:

  • 20 lateral jumps or DUs (add 5 each round)
  • 10 sit ups (add 5 each round)
  • 10 Goblet squats (add 5 each round)
  • 5 Curtis P’s (add 1 each round)

*Curtis P:  1 rep= 1 power clean, 1 L leg front rack lunge, 1 R leg front rack lunge, 1 push press (use 2 DBs, barbell, or 2 weighted objects)

Core:

2 rounds

  • 60 flutter kicks
  • 60 scissor kicks
  • 60 bicycles
  • 60 glute bridges

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

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