wow-monday

W.U.  Coaches Stretch and Prep

W.O.D  for time complete the following:

  • 800m Run
  • 30 x Power Snatches 95/65
  • ****3 Rounds of work below
  • 30 x Power Cleans 95/65
  • ****3 Rounds of work below
  • 30 x Box Jumps 24/20
  • ****3 Rounds of work below
  • 30 x KB Swings 53/35
  • ****3 Rounds of work below
  • 30 x Wall Ball
  • ****3 Rounds of work below
  • 30 x Burpees
  • 90 x Double Under’s

****= 5 rounds of  (back row)

  • 4 x Pullups
  • 8 x Pushups
  • 12 x Air Squats

OR

**** = 5 round of (front row)

  • 3 x Strict HSPU
  • 6 x Pushups
  • 12 x Air Squats

Pushup work Day 8

  • S1: 6 reps
  • S2: 8 reps
  • S3: 10 reps
  • S4: 2 reps