Thursday, Oct. 6, 2016

“No pressure, no diamonds.” — Thomas Carlyle

100616 WOD

A. Five sets of:

45 seconds of front-leaning rest on rings or front plank

Rest 15 seconds

45 seconds of face-up Chinese planks

Rest 15 seconds

B. With 3:00 on the clock:

Run 200 meters

Double-unders x 35 reps

Round 1: Max reps of ball slams (use mat under ball to prevent piercing)

Round 2: Max reps of push-ups

Round 3: Max reps of row for calories

Round 4: Max reps of v-ups

Rest 2:00 between each round; record total reps

>> On-Ramp

With 3:00 on the clock:

Run 100 meters

Single-unders x 50 reps

Round 1: Max reps of ball slams

Round 2: Max reps of modified push-ups

Round 3: Max reps of row for calories

Round 4: Max reps of sit-ups / crunches

C. Optional mobility

Couch stretch 1:00 / side

Pec smash 1:00 / side