Wod Thursday 1/12/17

1. Warm-up

Coaches choice

2. WOD Prep

Bench Press
5,4,3,2,1

*Work up to a heavy single.

3. WOD

“Silver Slugger”

200m run

20 Push-ups
40 Abmat sit-ups
15 Push-ups
30 Abmat sit-ups
10 Push-ups
20 Abmat sit-ups

200m run

20 Abmat sit-ups
10 Push-ups
30 Abmat-sit-ups
15 Push-ups
40 Abmat sit-ups
20 Push-ups
200m run

Option 1:

200m run

15 Push-ups
30 Abmat sit-ups
10 Push-ups
20 Abmat sit-ups
5 Push-ups
10 Abmat sit-ups

200m run

10 Abmat sit-ups
5 Push-ups
20 Abmat-sit-ups
10 Push-ups
30 Abmat sit-ups
15 Push-ups
200m run

*Scale push-ups to a box, bench or GHD to allow you to perform sets of 5 reps.

4. Post Wod

Lax Ball On Pecs for 2 mins/side

nutrition

Andy  “Ilya what do you think about partnering up with me for the nutrition challenge?”

Ilya ” Yes I think that would be a great idea.  Does this mean I have to give up my post wod donut on a string?”

Posted in WOD

3 thoughts on “Wod Thursday 1/12/17

  1. Strength: 95×2 and for whatever reason failed twice at 105 for 1. Nice job to both Ilana and Michelle on PRs!
    WOD: 16:58 Rx A really fun workout – thanks John!

    Like

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