wow-monday

7 am Class:

W.U.  Coach Led as a group (10 Mins)

W.O.D 20 Min AMRAP of the following

  • 10 x 8 Count Seal Burpees
  • 20 x Pushups
  • 30 x Air Squats
  • 40 x Jumping Lunges
  • 50 x Jumping Jacks
  • 60 x Situps

*Repeat in rounds format for 20 Mins

ZOOM Info for this meeting:

1PM:  Lunch Bunch

Warm up:  3 rounds

  • 3 inch worms
  • 30 jumping jacks
  • 5 push ups

W.O.D

  • 30 burpees
  • 1 min rest
  • 50-40-30-20-10
  • Lateral jumps (or DUs)
  • Sit ups
  • 1 min rest
  • 10-20-30-40-50
  • Reverse lunges (can be weighted with one DB/KB)
  • 2 ct Bicycles (20-40-60-80-100)
  • 1 min rest
  • 30 burpees

Core: 5 rounds

5 push ups into :30 plank

ZOOM Info for this meeting:

5 PM:  Barbell WOD

W.U.   Coach Led need PVC or broom stick

Strength:  2 Parts, 4 sets of each Alt between movements

  • Snatch Grip Pendlay Bent Over Rows
  • 5 x Ballistic Pushups (plyometric, explosive)

W.O.D Complete the following for time (20 Min Cap)

  • 20 x Barbell Power Snatches
  • 20 x Barbell OH Squats
  • 40 x DU’s
  • 15 x Power Snatches 75/55
  • 15 x OH Squats
  • 30 x DU’s
  • 10 x Power Snatches 95/65
  • 10 x OH Squats
  • 20 x Burpees
  • 5 x Power Snatches 115/75
  • 5 x OH Squats
  • 10 x Burpees

Cool Down:  10 min Stretch

ZOOM Info for this meeting: