Saturday, February 18, 2012

Sat 2/18/2012 WOD

Great day at the gym..here is what we did:

WARM UP
Jump Rope/Squats/Push ups - whatever we wanted

4 Min each
5 burpees + 25 single jump ropes @ 70% effort

10 presses (30lbs each) + 10 sit ups @ 80% effort

5 burpees + 10 tuck jumps + 15 air squats @ 90% effort

60 single jump ropes + 15 push ups @ max effort 100%

WOD

5 stations @ 1 min each, no rest

Wall Balls (20lbs)
KB Swings (35lbs)
Walking Lunges
Man Makers (weighted burpees 30lbs)
Renegade Rows (20lbs)

3 rounds of above

Stretching...DONE!  Great morning of lots of movements etc.

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