Warm-up
Run 400 Meters
Plank shoulder taps till 5 minutes
Run 400 meters
1/4 Squat jumps till 10 minutes
Run 400 meters
(-late comers start wherever the class is in the warmup)
PVC Overhead squat technique
"Sauc-ome"
15 minute AMRAP
PVC overhead squat hold 10 seconds
20 PVC overhead squats
10 burpees
Showing posts with label AMRAP. Show all posts
Showing posts with label AMRAP. Show all posts
Sunday, February 26, 2012
Sunday, February 19, 2012
Monday the 20th of February, 2012
Warm-up
Run 500
at 5 minutes
Run 500
-If you are late you only run second 500.
30 seconds shoulder circles forward
30 seconds shoulder circles backward
30 seconds Squat thrusts
30 seconds mountain climbers
30 seconds samson/ leg
WOD
"Save the drama for yo momma!"
2 rounds for reps
Run 1 mile
AMRAP with balance of time left in 15 minutes, rest 3 minutes after each round
5 Burpees
10 Mountain climbers-each leg kick is 1 count
15 squats
-Scale run if your mile of slower than 8 minutes
Run 500
at 5 minutes
Run 500
-If you are late you only run second 500.
30 seconds shoulder circles forward
30 seconds shoulder circles backward
30 seconds Squat thrusts
30 seconds mountain climbers
30 seconds samson/ leg
WOD
"Save the drama for yo momma!"
2 rounds for reps
Run 1 mile
AMRAP with balance of time left in 15 minutes, rest 3 minutes after each round
5 Burpees
10 Mountain climbers-each leg kick is 1 count
15 squats
-Scale run if your mile of slower than 8 minutes
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