WOW ( workouts of the week)

MON 6/30/14  Pool Workout

Part A ( 3 rounds of the following)
12 x push up
breast Stroke across pool
Rev Row x 12
Freestyle back across pool

Part B ( 3 rounds of the following)
DB Snatch x 12
Freestyle back
15 x AS
Kick back to other side of pool

TUE 7/01/14
Run 5 min
then do 5 rounds of the following……….

• Push ups x 30 sec
  L –sit on paralettes x 30 sec
  SDHP x 30 sec
  Jump Rope x 30 sec

Then Run 5 min

WED 7/02/14
PART A- 9 MIN AMRAP

Flat Bench x 10
Rower x 1 min
Wall Ball x16

PART B – 9 MIN AMRAP
Box Jumps x 10
KBS x 10
Monster Walk x 20 each way

THUR 7/03/14

5 x Rounds of the following
Snatch x 6
OHS x 8
Bar Burpee x 10
Bike x 3 min

FRI 7/04/14

2 x  rounds of the following:

5 min of :
5 pull-ups
5 push-ups

5 min of :
10 GHD sit-ups
10 back extensions

5 min of :
20 Med ball slams
20 Plyo jumps