Pre WOD:
E2MOM for 12 min:
1 Power Clean+1 Hang Squat Clean+1 Front Squat+2 Split Jerk
Weight: 70%
WOD:
EMOM 36 min:
1, X Cal Optional Erg
2, X Bar Facing Burpees
3, Rest
X= Lowest score on any round
Post WOD:
* Goal is to improve form from last week
𝗟𝗲𝘃𝗲𝗹 𝟭:
𝟭-𝟮 𝗥𝗼𝘂𝗻𝗱𝘀 𝗼𝗳:
15 Weighted Sit Ups
30 Russian Twists
15 Hollow Rocks with tucked knees
10 sec Side Plank+10 Side Raises+10 Leg lifts on knee /each side
30-60 sec Plank (optional: including 10 Leg lifts+10 Down/up)
– Rest 2 min between rounds
*See video for movements and to follow along for 1 round
https://youtu.be/PYO5Ovyw5Kk
𝗟𝗲𝘃𝗲𝗹 𝟮:
𝟭-𝟮 𝗥𝗼𝘂𝗻𝗱𝘀 𝗼𝗳:
20 Weighted Sit Ups
30 Russian Twists
20 Hollow Rocks
10 sec Side Plank+10 Side Raises+10 Leg lifts /each side
60 sec Plank (optional: including 10 Leg lifts+10 Down/up)
– Rest 2 min between rounds
*See video for movements and to follow along for 1 round
𝗟𝗲𝘃𝗲𝗹 𝟯:
𝟮-𝟯 𝗥𝗼𝘂𝗻𝗱𝘀 𝗼𝗳:
20 Weighted Sit Ups
30 Russian Twists
20 Hollow Rocks
10 sec Side Plank+10 Side Raises+10 Leg lifts /each side
60 sec Plank including 10 Leg lifts+10 Down/up
– Rest 2 min between rounds
*See video for movements and to follow along for 1 round
https://www.youtube.com/watch?v=2Fmzbs5YWb4
