Monday 9, May 2016

Warm up:

5 minute row

Moby - Flower - think Sally Up, Sally Down squat song ;-)

Stabilizer:

100 Hollow Rocks

Strength:

This week all of our WOD'S are strength based, so little different format for the week, but fun none the less! 

1-20  ascending ladder

Bench Press

Push ups 

Choose a weight you could do an "easy" 10 reps with

Goal is to not put the bar down during any set, so grab a spotter and push to overcome the BURN!

WHOLE LIFE CHALLENGE PEOPLE -

At some point this week, you have your benchmark WOD to do.

Our WOD for this challenge will be

11 min AMRAP

400m/600m/800m run - choose one you can successfully do under 6 minutes, but challenge yourself 

With your remaining time

30 air squats

30 sit ups

30 plank ups

40 lunges

40 bicycles

40 push ups

50 squat jumps

50 flutter kicks

50 mountain climbers

100 burpees

YOUR SCORE is the TOTAL number of reps after your run

HAVE FUN - BE SURE TO LOG THIS!

NOT IN THIS GYM!!!!