WOD Wed 10-24-12
October 23, 2012
WOD Fri 10-26-12
October 25, 2012

WOD Thu 10-25-12

[embedplusvideo height=”365″ width=”600″ standard=”http://www.youtube.com/v/aebX9AZIR7U?fs=1″ vars=”ytid=aebX9AZIR7U&width=600&height=365&start=&stop=&rs=w&hd=0&autoplay=0&react=1&chapters=¬es=” id=”ep5582″ /]

Physical fitness is a requirement for our first-responders

Warmup:
400M Run
Then 4 rounds NFT:
5 burpees
10 abmat situps
15 PVC overhead squats
1 shuttle run – 3 point touch at each end
 
Strength: Weighted pullups
7 sets of 1 – try to find your 1 rep max or work on reduced scaling.  These should be relatively strict reps but some kipping is allowed to complete the movement.
 
WOD:
With a partner – 10 minutes alternating 50 sec work, 10 sec rest as follows:
2 times through
Wallball abmat situps (Int/Beg: no wallball)
Strict Pullups (Int: Band assist, Beg: Ring Rows)
Burpees
Sandbag Squats 50/30 (Int: 25/15# plate,  Beg: Air squats)
Row for calories
 
Score is your total number of reps and calories
 
Cool down: 
Minimum walk/jog 2 laps, Foam roller on lats and middle back, quads
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
Fill out the form to receive your free ebook

x