2 rounds run around park
arms circles,
squats
push ups
5-5-5-5-5 Ring dips
Entree:
5RFT:
1x length of park dash
10x push ups
1x length of park dash
10x thrusters
KML: 7:54 mins @35lb KB
NK: 9:58 mins @ spare tire
SC: 10:22 mins @ spare tire
good job boys!
~~~~~~~~~~~~~~~~~~~~~~~
Alice's First WOD - Baseline
WU:
2x
-20 jumping jacks
-5 situps
-5 push ups
-5 squats
-5 supermans
Skill:
Squats
WOD: (scaled)
400m Run
30x squats
20x situps
10x pushups
5x pull ups
Time to beat: 8:36mins
I generally puke twice on these workouts... one for intimidation ex ante and one for exhaustion ex post :D
ReplyDeletethat's just fear leaving your body :) but seriously... try not to puke. here's some info on why you puke:
ReplyDeletehttp://www.buildingbodies.ca/Weights/puking-after-working-out.shtml
also Google "puking after working out"