Pages

Tuesday, December 17, 2013

Dec 9 On Ramp WOD- TABATA- Squats, pushups, Walking Lunges, Push Press

Warm Up

400m Run (.25)
Walking Toe Touch
Walking Figure 4
Walking Quad Pull
10 Pass Throughs
10 Overhead Squats

 Skill/Strength
 5 min
EMOM
5 Push Press

Bootcamp WOD
TABATA - 4 exercises, 20 secs work/10 secs, 6 rounds each

Body Weight squats
Push ups
Walking Lunges
Push Press 5#

Post WOD Stretch
Hamstring Stretch
Figure 4
Plow Streth
Bike Stretch

Cashout
3x10 Knee raises (Roman Chair)