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Saturday, January 18, 2014

Jan 17 On-Ramp to Crossfit Bootcamp WOD- Burpees, Body Weight Squats, Toe Touch Crunches

Warm up
400m Run (.25)

2 Rounds
20 Back extensions
10 Walking toe touches
10 Walking Quad pulls

Skill/Strength
3 Rounds
10 Sumo Dead Lift High Pulls (Kettle Bells)

*I used a 26 lb kettle bell on the first round and a 36 lb on the last 2 rounds
 
Bootcamp WOD
10 - 9 - 8 - 7- 6 - 5- 4- 3- 2 - 1  (total of 55 reps of each movement)
Burpees
Body Weight Squats
Toe touch crunches (each leg)

*count the toe touch crunches begining at 10 each leg = 20 crunches, etc
 
My personal time for the WOD was 7:20 

Cashout
2 Laps Farmers Carry (25/10#)
2 x 20 Mountain Climbers

*Count the mountain climbers as 10 per leg = 20 mountain climbers per round.