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-

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