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OUR BLOG

Wed.3.25.15

By CoachBo | In WOD | on March 24, 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: 400 m run
Endurance: 1-set of Max Sit-ups in 2:00, rest must be in the up position, if you rest for more than 5 sec the set is done.
Endurance: 1-set of max ring dips in 2:00, feet can’t touch the ground, no bands used. Modification is box dips.
Core Strength: max L-sit hold
WOD:  10 min AMRAP
5 Handstand Push-ups
7 Wall Balls (20/14#)
Cooldown:  30 V-ups, wall stretch, roll out

 

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