100827

8/26/2010

Friday

Warm Up:
400m jog
1 length Walking Samson Stretch
15 pass thrus
THEN: 2 Rounds
10 kips (concentrate on keeping feet together)
10 push ups
10 air squats

Skill: Back Squat
Warm Up to WOD weight

WOD: Complete AMRAP in 20 min of:
185lb/130lb Back Squat, 7 reps
45 lb/30lb Dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45lb/30lb Dumbbell Overhead walking lunge, 10 steps (left hand)

Kristan Clever 10 rounds +7 squats (135lb squat, 35lb db), Elyse Umeda 9 rounds +3 burpees (135lb squat, 30lb db), Laurie Galassi 8 rounds + 10 lunges (125lb Squat, 30lb db)

Melissa

8/26/2010 04:23:23 am

I don't know whether I am the reason for the recent appearance of push-ups, but . . . . me likey. Thanks!

Ginger

8/27/2010 07:42:21 am

I don't think my abs have ever been this sore!

8/27/2010 11:01:45 am

Some times the GHD sit-ups can be cruel... after you heal, you will be stronger :)

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100827

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