Wednesday: Warm-Up 8 min - empty barbell 5 Upright Row 5 Shoulder Press 5 Pressing Snatch Balance 10 Push Ups 20/40 Jump Rope - Double Unders or singles Strength: (everybody) Floor Press - 5 x 5 building heavy Strict Press - 4 x 10 WOD: "Doubled Over" Cap Time = 30 min 6 Rounds 15 Push Ups 15 Double Crunch 15 Tuck Jumps -- then -- 100 Hollow Rocks - each time you break, you do 5 box jumps -- then -- 5 Rounds 8 Burpees 20 Double Unders/40 Singles -- then -- 100 Bicycle Crunch (per side) - each time you break, 5 box jumps -- then -- 4 Rounds 12 Pike Crunch 8 Push Press (from your strict press wt.) -- last -- 50 Weighted Crunch 50 Leg Raise
Posted on: Wed, 25 Sep 2013 04:27:13 +0000
Trending Topics
Recently Viewed Topics
© 2015