WOD06/18/2014

WOD06/18/2014







WARM UP

400m run



WOD

20 min AMRAP

15 cal row

20 kbs (55/35)

25 box jumps (24/20)

30 ab mat sit ups












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Cardio Club (Recommended every day) 

6x500m row with 2 min rest after each 500m. 90% effort try and stay within 5 secs of all your 500m rows 

*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