Kwo 6/8/14

  • 6/8/14

Stretch & foam Roll

  • PVC pipe for deltoids and upper back
  • 90/90 Hamstrings 
  • On your side hamstrings 
  • Front arm band pulls 
  • Back arm band pulls 
  • Reach to the ceiling to the left
  • Reach to the ceiling to the right 

Warm up

  • 20 reps air squats
  • 15 push ups
  • 10 pull ups

KWO

  • 50 reps 50lb Weighted vest 20″ box step ups (scale 20lb) 
  • 10reps 50lb weighted vest medium band pull ups (scale 20lb)
  • 10 reps 20lb ball slams

                            TIME WORKOUT ( My Time 7:34) What is yours!!

KWO 2 

3 Rounds

    • Half Swings (parallel to the chest) 88lb 10 reps x5 (scale 50lb)
    • One handed snatch 10/10 reps 35lb  (scale 25lb)

 

  • 20lb Slams ball 10 reps (scale 10lb)

Strength Training 

Back Squat

  • 190lb (scale 80%) 3 reps x5 

Hand Stand push ups (HSPU)

  • 5 reps x5 

Ring pull ups

  • 5 reps x5

Up side down sit ups

  • 25lb weight hold (scale no weight)

Leg raises 

  • 20 reps x4

Foam Roll & Stretch after workout

 

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