WOD Tue 10-23-12
October 22, 2012
WOD Thu 10-25-12
October 24, 2012

WOD Wed 10-24-12

 

Michelle L aka “Lilli” shows how to ring dip

Warmup:
100 jump rope singles
5 minutes DU practice – see how many reps you can get on a 5 minute clock
5 x spiderman stretches each leg
10 pushups
10 unweighted bar deadlifts
10 wallballs – 20/15 and 10′ /9′ (Note the revised height for ladies)
 
WOD:
100 Doubleunders (Int: lateral hurdle hops, Beg: 300 singles)
90 pushups (Int/Beg: knee or band assisted pushups)
80 box jumps 20″/16″ (Int/Beg: Scale height, try to maintain double-footed jump)
70 deadlifts 135/95 (Int: 95/65, Beg: 65/45)
60 wallballs 20/15#, 10’/9′ (Int: 15/10, Beg: 15/10 to 9’/8′ marks)
50 KB swings 24/16 (Int: 16/12, Beg: DB swings 25/15)
 
Cool Down:
Row 750 easy, stretch upper back and lots of DROM on the shoulders, stretch hamstrings & glutes
 
 
 
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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