If you haven't noticed I am posting the wods a day in advance. The date will read thursday but it is fridays wod. cheers.
Warm up: Run 800m, then 10 air squats (spend 3-4 seconds in the bottom), 10 jump squats, 10 jumping lunge, 10 push up, 10 push press, 1 sprint of 30 yards. Repeat this 3 times.
STR: Seated shoulder press 3x3. Sit on the floor with legs straight out in front of you. Maintain perfect posture!!! Tighten you abs and lower back, inhale and hold... push the hell out of it.
WOD: Nasty girl spawn
3 rounds
50 air squats
20 pull up
15 power clean (135m/95f)
Travel WOD: run 1/2 mile. 50 air squats. run 1/2 mile 50 push up. set a twenty min time limit. see if you can beat the clock. if there is any time left spend it doing sit ups or jump rope.
Thursday, January 21, 2010
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1 Shout out:
Yea I'm an idiot, I realized this after I sent that last shoutout. Crossfit is legit, these workouts are kicking my ass, especially today. I appreciate it man.
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