Thursday 13 2014

Warm up:
■Run and skip for 4 minutes combined.
■15 x [jumping jacks - squat hops - lunge steps - leg kicks with shoulder ROM - side shuffles each direction]
■Posterior deltoid warm up
■5 pull ups
■5 DB shoulder shrugs
(Optional) if you wish to encorporate into your workout.
Strength Component: Bench press
■Warm up set of 10 @ ~50% 3RM
■3 x 6 @ ~80% 3RM
■Between sets: 4 single arm rows each arm (lawnmowers)
WOD:
Complete the following at your own pace but with at least one partner… one of you works at a time, EVERYTHING gets split into at least 2 sets:
■22 Renegade rows
■22 burpees
■22 bar hops
■22 mountain climbers
■22 pull ups
■22 leg flares
■22 biceps curls
■22 flat bench flys
■22 double unders
Finisher:
■60 second plank & 60 jumping jacks
WOD: 30 arm curls each arm(30 lbs each- 900lb per arm)
stretch
1 km
50 sit ups
50 crunches
35 leg raises
100 medicine ball volleys