WOD Mon 9-10-12 “Barbara”

WOD Sat 9-8-12
September 7, 2012
WOD Tue 9-11-12 “Randy”
September 10, 2012

WOD Mon 9-10-12 “Barbara”

Ryan goes overhead with the sandbag

Warmup:
500M Row, set the rower to display force/time and try to dial in the nice pretty hill-shaped force curve
3 rounds NFT:
Arm circles
Neck, wrist rolls
3 pushups – 5 sec down, 5 sec up 
3 pullups – 5 sec up, 5 sec down
3 squats – 5 sec down, 5 sec up
5 spiderman stretch reps each leg
 
WOD: “Barbara”
5 Rounds for time – resting exactly 3 minutes between each set
20 pullups
30 pushups
40 situps
50 squats
 
– Make sure you are watching the clock when you finish each round so you stop and start at the correct time!
– Final time is called at the end of your 5th round
– Update your benchmark WOD log and post times to comments!
 
Cool Down:
Stretch quads, biceps & lats, walk at least 2 laps and stay moving
 
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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