STRENGTH
Weighted Pullups/Strict Pullups
Work to a 1RM
WOD
AMRAP 2 min
7 Ring Pushups
14 Knees 2 Elbows
rest 2 min
AMRAP 5 min
7 Ring Pushups
14 - 4 count flutter kicks
rest 2 min
AMRAP 8 min
7 Ring Pushups
14 Situps
In Seattle today and got introduced to a nasty piece of equipment:
ReplyDeletehttp://www.lifelineusa.com/top-5/power-wheel.html
It was my first time and it will wear you out in a hurry.
Warm up:
Ab Wheel – 8 mins
10 Atomic pushups
1 plank walk 25 feet
10 pikes
1 plank walk 25 feet
Stretch – 4 mins
Bottom of Squat Sit (2 min)
Couch Stretch (2 min)
WOD:
AMRAP 10 Minutes:
10 Burpees
10 Box Jumps
Rest 5 minutes
AMRAP 10 Minutes:
10 Knee to Elbow
20 Double Unders
7 rounds for each part
It looks like the WOD in Idaho Falls today was a good one. Hope you all had as much fun as I did.... :-)
Done Saturday:
ReplyDelete1. 1 rounds + 5 K2E.
2. 5 rounds
3. 8 rounds + 4 sit ups