WOW CHALLENGE Sept 18-20

Weekly Challenge Week of September 10-14

Trainer standard: 5 rounds

As many rounds as possible in 20 minutes of:

Burpees 10 reps

Squat Jumps 10 reps

Jump Rope 1 minute

Plank 1 minute

Mogul Jumps 10 reps

Skater Jumps 10 reps

Exercise Instructions:

Burpees

Start with the feet shoulder-width apart. Drop into a squat placing the hands on the ground and shoot both feet backwards so that the body is in the position of the top of a push up.  Bring the feet up to the chest, lift hands off the ground and stand up.

Squat Jumps

Start with feet shoulder-width apart and drop down into a squat.  Explode upwards and jump into the air.

Plank

Get into a push up position and drop the elbows to the floor so that the forearms are flat on the ground.  Stay up on the toes and hold the position with weight distributed over the shoulders.

Mogul Jumps

Start in the push up position.  Rotating only at the hips, and with the knees slightly bent rotate both feet out to the right side.  Touch and immediately rotate to the left.

Skater Jumps

Stand on just the right foot and jumps sideways to the left.  Land on the left foot only, pause and jump back to the right landing on the right foot.