Tag: workout of the week

The Final Workout of the Week (WOW)

Complete for time:

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WOW: Steep Climb

Complete 10 cycles for time, using 10 meters of the steepest hill you can find:

Sprint
Grok Crawl Up and Down

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WOW: Don’t Drop It

Complete 3 cycles, without putting the weight down:

6 Cleans
6 Presses
6 Squats
6 Bent Over Rows

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WOW: Grok the Groove

Pick at least one exercise to:

Grok the groove

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WOW: Unilateral Engagement

Complete 5 cycles:

20 Walking Weighted Lunges
14 Single Arm Overhead Press (7 each arm)
10 Single Leg Deadlift (5 each leg)
16 Single Arm Bent Over Row (8 each arm)

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WOW: Follow the Leader

Play, for 30 minutes:

Follow the Leader

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WOW: Housework

Complete 5 cycles:

10 Clean-the-Walls (5 clockwise, 5 counterclockwise)
15 Floor Scrubs
14 Trash Bag Tosses (7 each side)
30 Meter Petulant Child Carry

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WOW: Slowdown

Complete two cycles of the following, slowly:

12 Pushups
15 Squats
10 Pullups
2 Minute Plank

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WOW: Grok Walk

Complete, throughout the course of an hour-long walk:

30 Pullups
50 Squats
40 Pushups
20 Handstand Pushups
Climb Something, Twice
5 Short (30-ish meter) Sprints
Find Something Heavy to Carry for Seven Minutes

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WOW: Stairway to Sore Thighs

Complete six cycles for time:

Stair Sprint
15 Bodyweight Rows
15 Feet-Elevated Pushups

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