WOD 6/20/14

WOD 6/20/14





WARM UP

400m Row


WOD

21-15-9

Deadlift, 275/185

Box Jumps, 30/24"



ACCESSORY WORK

3 Rounds "NOT" for time

40 GHD Sit Ups

30 Back Extensions

20 Hip Extensions

10 Hip and Back Extensions


*Be smart about these exercises. Do not do way more work than your lower back can handle. Try these exercises to get the experience and strength work and if you feel like you need to do abmat sit ups and/or do much less reps/sets then do so. 

*Take turns on these exercises to give yourself a break and not make anyone else wait a long time for the machine. 


PLEASE watch these videos prior to class




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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