WOD Mon 8-20-12
August 19, 2012
WOD Wed 8-22-12
August 21, 2012

WOD Tue 8-21-12

Justin is still seeing stars

Warmup:
150 jump rope singles
50 double unders or 3 mins practice
3 rounds NFT:
15 sec handstand hold
3 forward rolls
10 air squats
10 arm circles fwd/rev/R/L
5 strict pullups
 
Conditioning 1:
Dumbell Death March: 10 minutes with as little rest as possible, moving from light weights to heavy:
Demo here:
 
 
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Conditioning 2:
Complete the following not for time BUT try not to break the sets up (do all 20 without stopping)
20 Back Squats 155/105#
Rest as necessary
20 strict pullups
Rest as necessary
20 Burpees (as fast as possible)
Rest as necessary
20 GHD Situps (Weighted optional at 15/10#)
 
Cool down: stretch posterior chain, row ~500 and post thoughts to comments

 

 

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