Wednesday’s W.O.D. 1/7/15


Body Weight Blitz…

Working 45 sec on 15 rest

Running high knees on the spot

Squat thrust

Glute bridge extension holding weights ( both sides)

Squat pulse for two then jump

Jumping out and in

Borrowers squat

Squat hold reaching to alternate toes

Wall sit

Shuttle run

Then adding weights to balance upper body…

db thrusters

Plate touch ground overhead clean

Lunge with bicep curls

Four rounds …

Total time per round = 14 MINS ..4 rounds = 56 mins

See you tomorrow!


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