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“happy hump day”

By 04/14/2010No Comments

:startwod:

Warm Up

Joint Mobility

Light Stretching

2 Rounds of

250 Meter Row

15 Overhead Squats w/pvc

10 Jumping Air Squats

Workout of the Day (WOD)

“Filthy 50”

50 Box Jumps 24M/20W (open up your hips)

50 Jumping Pull ups (arms are straight at bottom, chin over bar at top)

50 Kettlebell Swings 35M/26W (american swings – bottoms up)

50 Walking Lunges (each side) (knee to ground or within an inch or so)

50 Knee to Elbows (as it says – knee touches elbow – EVERYTIME)

50 Push Press 45M/35W (head thru window – lock out)

50 Back Extensions (vertical on the down – parallel on the top)

50 Wall Balls 20M/14W (10 foot mark – EVERYTIME)

50 Burpees (chest hits deck – jump and clap over head)

50 Double Unders (self explanatory)

:endwod:

If you plan on putting Rx next to your name be sure your form and technique is proper on each exercise.


Steven