Sunday, September 2, 2012

Labor Day Sunday WOD - 09022012

Sunday workout...before LABOR DAY!

WARM UP
Stretch
Row 1K - 4:24 (slow...just a warm up)
Stretch

WOD - Squat and Presses
Squat

Bar x 10
95lbs x 8
115lbs x 8
135lbs x 8
155lbs x5
185lbs x 5
205lbs x 3
215lbs x 3

Press

95lbs x 5
115lbs x 4 (2 press, 2 push press)
135lbs x 1
155lbs x 1
170lbs x 1

20 x Burpee w extra push up -  2 min cap
DONE - 1:34
This was harder for obvious reasons. Basically you do a normal burpee but on the down part where you chest hits the floor, you have to do another push up then jump up.  So think of..standing straight up, hips open, you go down, chest hits the floor, you push up, then you drop back down on the floor again, then push up then pull your hips up knees in and stand...that is ONE.  I had to do 20 in 2 mins.

Fin....

No comments: