Pages

Thursday, January 2, 2014

Jan 2 On-Ramp Bootcamp WOD Back extensions, box jumps and Burpees

Warm Up
400m Run (.25)
10 Passthroughs 
10 Back Extensions
10 Squats
10 PushUps

Skill / Strength
6 Round Tabata
Strict Presses (5lb dumbells)
20 sec work
10 sec rest

*personal average 10 per round.

Bootcamp WOD
12 min AMRAP 
Each round = 30 reps

10 Back extensions
10 Box Jumps/ Step ups
10 Burpees

*personal score 7 rounds

Post WOD Stretch
Partner Butterfly

Cash out
Leg lifts
"Reverse Sit-up"
50