WOD 10/22/15
8 Minutes of: Hip/Shoulder/Cindy Mobility (click links for details)
A- WU- 2 Minutes Max Reps Banded Good Morning +
3 RNFT of:
5 Strict Chin Up
5 Strict Dip
5 Strict T2B
5 GHD Back Extension
B- Double Unders- 90 Seconds Max Reps @ 70% RPE +
20 Minute AMRAP of:
100 Double Unders
50 Air Squat
25 Push Up
*C- Pull Up- 8 Minutes of Advanced Practice (advanced for you)
Cardio
A- WU- Tabata Row Calories
B- For Time:
50 Burpees
400M Run
50 Each Mountain Climbers
400M Run
50 Ring Rows
400M Run
50′ Bear Crawl
400M Run
C- 4 Rounds of 30 Seconds Each: Flutter Kicks/Tuck Ups/SuperMan
Post your scores to the Whiteboard.
Great cardio work out today! Thanks Iz!!!
Now thats a cardio workout!