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WOW 2-24-14

Ok people, here is the WOW for this week!  Print out the worksheet and fill it in with the following:

  1. Lunge w/leg raise
  2. Plank w/kick through
  3. Box Jump/Step up  (this can be done on stairs from home, use 1st or 2nd step)
  4. Plyometric Push up/ Regular push up (yes, its plyometric NOT polymetric LOL)
  5. Super Man (hold for 2-3 seconds per rep)
  6. Burpee

Done?  Great job!  Now finish up with a 20-30 run.

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WOW 11/5/2013

Ok folks, Fenway is just 11 days away.  Not many days left to train.  This weeks WOW is VERY cardio based so grab a towel, some water and rock this WOW!

After completing a dynamic warm-up, do the following:

5 Rounds for time (go as fast as possible)

Round 1:  10 Box Jumps/Step Ups  & 20 Burpees/Squat Thrust

Round 2: 20 Box Jumps/Step Ups & 16 Burpees/Squat Thrust

Round 3: 30 Box Jumps/Step Ups & 12 Burpees/Squat Thrust

Round 4: 40 Box Jumps/Step Ups & 8 Burpees/Squat Thrust

Round 5: 50 Box Jumps/Step Ups & 4 Burpees/Squat Thrust

After a 3-5 min recovery: run/jog 3-5 miles!