FRIDAY 08/26/2016

0PTIONAL) WEEKLY CHALLENGE DUE BY SATURDAY 08/8/27/2016 AT NOON

STRAIGHT LEG SIT UPS=500

 

WARM UP

  1. 20 JUMPIMG JACKS

  2. 15 TOES TOUCHES

  3. 15 AIR SQUAT

  4. 5 BURPEES

  5. SAMSON STRETCH BOTH LEGS

STRENGTH

 

15 MIN --WORK UP TO HEAVY 2 REP FRONT SQUAT

 

 

CONDITIONING WOD

FOR TIME

4 ROPE CLIMBS RX=15 FOOT

THEN

3 ROUNDS

40 SIT UPS( 20 STRAIGHT LEG-20 ANNE)

16 KB SWINGS RX=55/35

6 1 ARM DB SHOULDER TO OH RIGHT ARM RX=50/35

6 1 ARM DB SHOULDER TO OH LEFT ARM RX=50/35

THEN

4 ROPE CLIMBS RX=15 FOOT

* ALL SH TO OH MUST BE COMPLETED RIGHT ARM BEFORE MOVING TO THE LEFT

ROPE PULL SCALE =10 PULLS (DOWN AND BACK UP) =1

10 FOOT CLIMB =4

 

 

 

 

 

 

 

 

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