wow-monday

HIIT:

W.U.  Coach instructed

Dynamic W.U:  1 round of

  • KB Halos 25 L/25 R rotations each
  • 25 x KB Swings
  • TGU’s x 5 L/5 R
  • 20 x Band Shoulder Opener’s

Strength/Skill:  Hang Power Snatch

  • Work through revision of movement quality
  • Find loads to work with for workout

W.O.D 14 Min Clock

AMRAP of the following

  • 6 x Hang Power Snatch
  • 30 x Double Unders

*Every 2 rounds of work complete 300M Row

*Score is the total distance of rowing meters completed

1PM Lunch Bunch:

Warm up: 3 rounds

  • :30 lateral jumps
  • :30 air squats
  • :30 plank
  • :30 rest

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

  • 30 jumping lunges
  • 30 2 ct Russian twists
  • 30 Alt DB clean and jerk

1 min rest

  • 30 jumping lunges
  • 30 2 ct Russian twists
  • 30 alt DB clean and jerk
  • 30 squat jumps

2 min rest

  • 30 jumping lunges
  • 30 2 ct Russian twists
  • 30 Alt DB clean and jerk
  • 30 squat jumps
  • 30 burpees

Core: 2 rounds

  • 50 windshield wipers
  • 25 plank to push up

Join Zoom Meeting https://us02web.zoom.us/j/84849167406?pwd=eFZ4RVBWV2oweVY5ZjFVNTNGdlpOZz09

Meeting ID: 848 4916 7406

Password: 044993