NEW SKILL OF THE DAY:
Pistol squats
WOD:
Start at one of the following work stations...
100m jog with jump rope one way and lunge 50m back holding
rope straight overhead, then jog back to where you started
10 toes to bar
25 sit-ups with weight
10 wall balls
AMRAP (as many rounds/reps as possible) in 16 minutes!
Monday, August 12, 2013
Monday, 8-12-13
NEW SKILL OF THE DAY:
Front squats (practice from last week)
WOD:
4 ROUNDS FOR TIME (RFT)....
15 box jumps
10 decline push-ups
10 front squats - light weight
50 jump ropes - alternating 1 foot only at a time
Front squats (practice from last week)
WOD:
4 ROUNDS FOR TIME (RFT)....
15 box jumps
10 decline push-ups
10 front squats - light weight
50 jump ropes - alternating 1 foot only at a time
Warm-up for Week of August 12th
3 ROUNDS:
25 box steps
10 V-ups
15 air squats
8 knees to elbows
30-sec side plank hold (each side)
25 box steps
10 V-ups
15 air squats
8 knees to elbows
30-sec side plank hold (each side)
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