Dynamic Warm Up
2 Rounds
10 Over head Squats
10 Broom Stick Deads
10 Back Ext.
50 Skipping Rotations
Tabata Core
2 rounds Planks 90 secs
Prone, Lateral, Superman
450
25 Pull Ups
50 Jump Squats
50 Push Ups
50 Lunges
50 Crunches
50 Air Squats
50 Dips
50 KB Swings
50 Shoulder Press
25 Pull Ups
Cool Down
SEPT 15 WOD - METCON
Warm Up
20 Jumping Jacks
5 Pull Ups
15 Push Ups
10 O.H Stick Squats
Stick Twists
Core
20 Sit Ups
50 Leg Levers
20 Sit Ups
50 Leg Levers
20 Sit Ups
50 Leg Levers
10 Sit Ups
50 Leg Levers
10 Sit Ups
100 Leg Levers
Work Out
1.Run 4 Laps (6 at 88)
2. 4 Rounds
8 Deadlifts
10 Pull Ups
20 Double Unders
10 Push Press
3. Run 4 Laps (6 @88)
Cool Down
In todays workout when you are feeling tired and want to cheat or not challenge yourself, ask yourself this - who am i willing to let down??
RC
