Saturday, November 2
Right now I'm having amnesia and deja vu at the same time... I think I've forgotten this before.
Warm-up
Min.1: 40 seconds of biking, rowing or jogging (try to increase the pace every set)
Min.2: 10m of high knees + 10m of butt kicks (do it three times in the same minute)
Min.3: 7-10 Down & Ups
Min.4: Rest
Min.5: 40 seconds of biking, rowing or jogging
Min.6: 10m of high knees + 10m of butt kicks
Min.7: 7-10 no-jump Burpees
Min.8: Rest
Min.9: 40 seconds of biking, rowing or jogging
Min.10: 10m of high knees + 10m of butt kicks
Min.11: 7-10 Burpees
Min.12: Rest
WOD
Individual Version:
For time:
Run, 1 mi
50 Burpees to Plate
50 Med Ball Sit-Ups
Row, 1 km
50 Med Ball Sit-Ups
50 Burpees to Plate
Run, 1 mi
Partner Version:
Any Split
For time:
Run, 1 mi
70 Burpees to Plate
70 Med-Ball Sit-Ups
Row, 1 km
70 Burpees to Plate
70 Wall Balls, 20/14 lbs
Run, 1 mi
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Pec stretch, laying on side.
1-2 minutes per side.