Tuesday, January 12, 2010


Warm up: 3 rounds of-  10 front squat, 10 back ext, 10 situp, 10 pull up, 5 hand stand push up (if you can not do a hand stand push up, do hand stand holds for 45seconds).


30 reps of 135lb clean and jerk.  (from ground to over head anyway possible.)

If you have no interest in doing GRACE, here is wod #2

Tabata: 8 tabata rounds of Run or Row for distance.  ALL OUT EFFORTS. 

These are both sprint style workouts that will only last 4-5 min.

THEN!!! 4x25 ghd situp.  Be careful doing these!  While you wait between sets do 40 double unders.

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