9.10.2014

 In WOD

Warm Up

Jumprope 3 minutes

Dynamic Drills

Shoulder Mobility and Pec Minor Stretch

Then

  • Wallslides x 10
  • T Push Ups x 10
  • Supinated Ring Rows x 10

Workout of the Day

A. 4 Sets

  • A1: Press x 6-8 reps @ 20X1 – Rest 45 seconds
  • A2: Chin Ups x max reps – Rest 45 seconds
  • A3: Russian Twist x 20 – Rest 90 seconds

B.

Every minute on the minute for 10 minutes

  • Odd – Push Press x 5 (50-60% of 1RM)+ Burpee Box Jump x 5 (24/20)
  • Even – Double Unders x 30 OR max reps in 30 seconds

Rest EXACTLY 2 minutes, then:

Every minute on the minute for 10 minutes:

  • Odd – Row 15 calories
  • Even – Burpee over the Erg x 8-10 reps