Monday WOD
Warmup) 2 Rounds:
With light plates (2 sec hold at end range); bent over T’s x 7-10 reps, WY’s x 7-10 reps
High knee sprint on the spot x 30 reps
Forward lunge + overhead press from the bottom w/PVC pipe x 5 each side
Ball slam x 10-12 reps
Mobility)
PVC pipe overhead stretch w/partner x 60 secs
Hip extension lunge onto bench or box x 30-40 secs each leg
WOD A)
(18 mins) 3 push press + 1 split jerk: 6-7 sets, progressively adding weight – heavy but no fails approx. 75-80% of 1RM push press
WOD B)
alt. with a partner for time:
10 x 15-20 calorie row (5 sets each)
*row 15 calories if you aren’t strong at rowing to keep intensity high
WOD C)
(optional extra work) 2-3 rounds:
Seated KB press x 6-8 reps – heavy as possible
-rest 30 seconds-
Strict ring or bar dip x 8-10 reps – weighted if possible
-rest 30 secs-
Double under x 60 secs max effort
-rest 30 secs-
