WOD6/19/2014

WOD6/19/2014



WARM UP

400m run


WOD

1. "Shlitz"

4RFT:

400m run

4 Muscle ups

40 DU's


STRENGTH

2. SQUAT

7X5 Front Squats, across

3. Press

3x20 Close Grip Bench Press (you choose the weight)

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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