friday 14 2014

Warm up: Groups of two works well.
■Run 2 min
■Skip 2 min...
■Progressive active warm up: start simple and get more complex as you go… perfect form is important.
■Spend at least 5-7 minutes on mobility
■Stretch, bands, rollers, etc

■50 Box jump
■50 Kettlebell swings
■50 Walking lunge steps
■50 Knees to elbows
■50 Push press, 45 pounds (scale weight if need be)
■50 Back extensions
■50 Wall ball
■50 Burpees
■50 Double unders
For the competitive folks: time yourself but DO NOT under any circumstances settle for sloppy reps.
Finisher: 50 crunches – 50 second plank – 50 crunches – 50 second plank
Your WOD: rolled legs out
bench press mechanical 3 sets of 10 100 lb (3000lb total)
stretch
20 pull ups
150 mediine ball volleys
50 squats
30 superman
25 push ups
20 sit ups
40 crunches