Warm Up: "Jenny"
8 OHS
6 Dips
7 Back Extensions
5 Squat Jumps
30 Double Unders (which means 150 jump rope)
9 Pull Ups
WOD: "Pick Your Poison" (From the OTG archives)
400m run
100
80
60
40
20
400m run
Match up the exercise with a rep amount to create your own! Exercises are:
1) Air squat
2) Sit-ups
3) Push-ups
4) Pull-ups
5) Deadlifts 135/95lbs
For example:
400m Run
100 Deadlifts
80 Pull Ups
60 Push Ups
40 Sit Ups
20 Squats
400m run
Post time and exercise/order to comments.
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Saaaweeeet!!!
ReplyDeleteHey coach! Those exercises are nice and all, but can I just do 100 Burpees, then 80 Brupees, then 60 Burpees, then 40 Burpees, and then 20, wait for it, ah... Burpees?
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