Tuesday 6/25/2013 WOD
Warm up
400 Meter run
Dynamic stretches
3 Sets of
5 Push ups
10 Air Squats
Strength
Level 2 (advance)
Back Squats
5-5-5-5-5
60%-70%-75%-80%-85% of 1RM
Level 1 (Beginner)
3-3-3-3-3
Build up to a heavy set of three
Training
Level 2 (advance)
HIIT ( high intense interval training)
30 SECS GO as fast as you can 30 SECS REST
Push ups
Alternate with
Box Jumps (24/20)
Alternate with
SDHP (75lb/55lb)
5 times each exercise
Count the total number of reps per exercise
Level 1 (Beginner)
HIIT (high intense interval training)
30 SECS GO as fast as you can 30 SECS REST
Plank Jacks
Alternate with
Air squats
Alternate with
SDHP (55lb/35lb)
5 times each exercise
Count the total number of reps per exercise
2013 06 24
247 rx
gotta thank jim for telling everyone to push for 300 – really helped! i tried, maybe next time. push ups are one of my weaknesses
BOOM! Way to crush it rock star!
Front Squats
Worked up to 215(5)
Metcon 263 Rx’d