WOD
In 60 seconds complete 20 Burpees
rest 2min
in 60 seconds complete 40 Box Jumps 14″ box
rest 2min
In 60 seconds complete 35 Wall Balls
rest 2min
In 60sec complete 40 Jumping Pullups
rest 2min
Perform Average 14 situps anchored tabata style x8
rest 2min
Perform 50 KTE in 3 minutes
Made all of them in time, as prescribed, except a round of tabata situps and the knees to elbows.
ReplyDelete:)
Modified WOD from 07/16/2012
ReplyDeleteAMRAP in 20 min
5 burpees (instead of pull ups - no bar)
10 push up
15 air squat
=13 rounds + 9th air squat
+3.5 miles in 30 min
Amrap 20 minutes
ReplyDelete5 burpees
10 pushups
15 squats
14 rounds and 9 pushups
Rehab:
ReplyDeleteStraight Leg Raises: 3 Ways L+R Leg, 15x3 with 5 pound ankle weight
Hamstring Curls:
R Leg- 2.5 pounds- 15x3
L Leg- 10 pounds- 15x3
Leg Extensions:
R Leg- No weight: 15x3
L Leg- 10 pounts: 15x3
Calf Raises:
Both Legs- 15x3
Single Leg: R+L 15x3
15 minute Bike
Extra:
25 minute bike
warm up:
ReplyDelete3 min jump rope
20 halos
20 windmills
5 turkish get ups each side
10 KB swings
10 pull ups
+ 3RM front squat- 100#
WOD:
3 rounds of
run 400M
20 toes to bar
20 KB swings
11:49
1000 Meter Row
ReplyDelete30 Power Cleans #95
50 Burpees on Plate
Finished: 14:21