Tues. 11-3-09 WOD

Warm up:
Shoulder stretches
Figure fours (4 times)
High knees
Light jog to front of gym then back
Leg/hip/calf stretches

WOD: Timed relay (4 exercises) 3 Rounds per team
Suicides (3 cones- sprint to the first cone, crab walk to the second, bear crawl to the third)
10-Md- ball slams (20lb for men 10lb for women)
15 burpees
20 squats then run back and tag next team member to begin.

(Finish with 1 mile run)

Tues. 1-13-09 WOD

Tues. 1-13-09

Warm Up: 2 Rounds

Shoulder Stretches, Group MB Rotational Passes (L&R), High Knees (30 sec. slow, 30 sec. fast)

 

W.O.D.: Tabata My Core

Hyperextensions

Leg Raises

Planks

MB Trunk Rotational Slams (Dynamax Ball)

Mountain Climbers

L-Sits