Warm-up
2 rounds
1 minute high knees
1 minute jumping jacks
1 minute straight leg situps
1 minute supermans
1 minute rest
-late comers only perform 1 round
WOD
"Spring chicken"
8 rounds- Pair up in teams of 2/ box
1 minute Box jump (24/20")
1 minute rest
-Step down if you are not able to rebound. Jumping off box is a waste of potential energy.
Rest
50 Hollow rocks
50 superman rocks
Showing posts with label hollow rocks. Show all posts
Showing posts with label hollow rocks. Show all posts
Monday, February 20, 2012
Wednesday, January 11, 2012
Thursday the 12th of January, 2012
Accumulate 3 minutes total time in handstand performing 15 hollow rocks every time you break set
Rest
21-15-9
Team calorie Row-Teams of 2 alternate to complete required calories as fast as possible.
Rest
Abs circuit
3rounds-Not for time
20 V-ups
20 Russian twists
20 Chinnies
20 Supermans
Rest
21-15-9
Team calorie Row-Teams of 2 alternate to complete required calories as fast as possible.
Rest
Abs circuit
3rounds-Not for time
20 V-ups
20 Russian twists
20 Chinnies
20 Supermans
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