"Warm up" with the following:
3 rounds of
10 pullups (dead hang only)
10 pushups
30 second bridge holds (modified pushup position, elbows and forearms on ground, the rest is a pushup position, keep a flat back through the bridge hold)
Then do the following workout for time:
4 rounds of:
400m run
50 air squats (butt to dynamax ball depth or A2A, open hips completely at the top)
for time.
As always, post times for the workout, and anything else to comments. You guys have been busy lately, I know, but you guys need to carve out some time to workout, or you cats will backslide. Get on it. This workout should take you guys under 15 minutes. The warm up should take you about ten minutes as well. The only wasted rep or exercise is the one you didnt do. Have a great day, talk to you all later.
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5 comments:
I did the following today:
AMRAP (As Many Rounds As Possible)in thirty minutes of the following:
12 walking lunge steps
15 GHD sit ups
15 Hip extensions
5 muscle ups
I got 7 rounds plus 12 walking lunge steps in thirty minutes. All GHD situps were strict form, alternating hands touching the ground, all muscle ups were done as singles, and the hip extension were done parallel. Great workout. I got fried on the muscle ups, and ended up having to put a slight jump in the muscle ups in the later rounds.
Not as easy as I thought it would be. 11:42 as Rx.
Nice workout after running the Boilermaker on Sunday. My legs were definitely in need of stretching out and this workout did that perfectly. Caught my second wind on the 4th 400 meters. Completed the workout as Rx in 11:35.
Great workout, way to break it up. My time was 11:33.
OOH-RAH
I plan on catching up on the run/squat WOD this weekend on a double day. Monday I did Push Press 3/3/3/3/3/3/3. I worked my way up to 150#, and failed on the third rep. 115/135/145/150/135/135. Going to do the Dead Lifts now.
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