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OUR BLOG

Mon.3.23.15

By CoachBo | In WOD | on March 22, 2015

Warmup:  ROM, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats

Skills test:

Rest 2:00 min between each exercise below.
Speed: 500 m row
Endurance: 1-set of Max Push-ups in 2:00, rest must be in the up position, if knees touch at anytime set is finished.
Endurance: 1-set of max air squats in 2:00, rest must be done in the down position, if you rest for longer than :05 seconds set is done.
Core Strength: Choose one, 1) max knees to elbows, 2) max toes to bar, 3) max hold front lever.

WOD: 10 min AMRAP

10 Box Jumps

7 TTB

Cooldown: Roll and stretch

 

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