wow-monday

W.U.  Mobility Work

Strength:  4 Rounds

  • Upper: Half Kneeling Strict Press 10/10 AHAP
  • Lower: Weight’d Step Up’s 2 x Weights (Uneven) 10/10
  • Upper:  Shoulder Band Pull Aparts with 3 sec Hold x 10

W.O.D 3 RFT of

  • 21 x Air Squats
  • 15 x Deadlifts 165/115
  • 9 x Push Jerk 165/115

*Intention is a Heavier load but manageable

Core:  Cool down

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COREFIT:

W.U.  Mobility/Foam Roll

Conditioning:  6 Min

  • Min 1: Burpees
  • Min 2:  Bike Row
  • Min 3: Jump Rope
  • REPEAT

Strength Work:  2 Parts, 4 sets

  • Weighted Step Ups
  • Weighted In Place Lunge

W.O.D 21-18-15-12-9-6-3

  • KB Swings
  • Goblets Squats
  • 2 Count Mountain Climbers
  • Dips
  • KB Deadlifts