Friday workout Warm up 7min AMRAP 10 star jumps 10 push ups 10 hollow rocks 10 super man holds 10 backward crab walks Strength A Ring dips 3sets 5reps with 20kg plate Strength B Dumbbell shoulder press 7sets 10reps 12.5kg,15kg,17.5kg,20kg,20kg,22.5kg22.5kg Main WOD 5 rounds for time 30sec rest after each round 10 kettle bell swings O/H 32kg 15 push-ups 15 butterfly sit ups 15kg plate 30 double unders unbroken only 50m sprint=13mins52sec Finisher max toes to bar 25 reps straight legs no kick at the top. Muck around with the ropes Powered by Isagenix
Posted on: Fri, 08 Aug 2014 02:31:02 +0000