Wednesday’s W.O.D. 8/4/15


Working 45 sec on 15 rest…more  two bad bodies workouts….. 4 rounds

Forward lunges with  opposite hand touching leading foot.

Lateral lunges with opposite hand touching foot

Lateral jumps, with high knees

Squats with holds

Plank with opposite hand and toe tap

Push ups with opposite hands up

Sprinters start with hop at top

Total = 28 mins –

then…3 rounds…

Row 500 m       goals …female = 2 mins ,male = 1.min 50 sec

10 db lateral raise

10 db fwd raise

20 kb swing

10 pull ups ( can use assisted pull up machine or Trx)

50 squats

See you tomorrow!


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