WOD06/17/2014

WOD06/17/2014









WOD

1) 30-20-10

Power Snatch, 95/65

Calorie Row

STRENGTH

2) Strict Press

EMOMx10: 2 Strict Press

7 Sets of 10, :40(second) rest between sets









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Cardio Club (Recommended every day) 

1 mile Run for time

*Write "CA" next to your name on the board if you completed this for the day





Core Club (Recommended 3x/wk, NOT every day)

Rounds for Time: (keep a good pace on this workout)

10 V-Ups

10 each side V-Ins

20 Russian Twists w/ Med Ball

15 Strict Ab Mat Sit-Ups (hands on ears. Don't move hands the whole rep)

15 Leg Raises w/ Hip Raise at the Top

*Write "CO" next to your name on the board if you completed this for the day

Demo Videos:

V-Ups: https://www.youtube.com/watch?v=0UIS7TDHMQU

V-Ins: https://www.youtube.com/watch?v=VI8LS5Pdzsc (turn on one buttcheek and perform same movement then switch sides)

Russian Twists w/ Med Ball: 

https://www.youtube.com/watch?v=qrOXAw5qjgI (do NOT touch ball to the ground)

Leg Raises w/ Hip Raise: https://www.youtube.com/watch?v=hLmgMPTtWto