Warm-up
Coach’s choice
WOD prep
Prep the movements
WOD
Old School
At a leisurely pace
Run 400 meters
5 sets 10 reps each(Super sets):
DB ROW (10 per arm).
Seated Barbell shoulder press (From the floor. Sit on your butt, feet in front of you, strict barbell shoulder press).
*Add load if capable.
Run 400 meters
5 sets 10 reps each(Super sets):
Barbell curls
Strict Dips (rings or bars. Add bands if needed).
*Add load if capable.
Run 400 meters
Partition as needed:
125 push ups
125 sit ups
Run 400 meters
Option 2:
100 push ups
100 sit ups
Option 3:
50 push ups
50 sit ups
Super set each movement.
Post WOD
Foam roll IT bands 2 minutes per side.
Old School: 25# Dumbbell Row | 40# Seated Press
35# Curl | 10 Ring Dips with Red Band
125 Push Ups | 125 Sit Ups
A fun little WOD where the clock was not a concern, but maintaining form and keeping sets was the focus. Be smart when doing the push up/sit up couplet…
Way to crush it Deb!
Not sure how “fun” or “little” I found this one!
Dumbell @35#, press @45#, curl @45#, and dips with red band. Then it went off the rails. Got 60 push-ups and 125 abmat sit-ups at the 6:30 end of class.
That was enough.
Old School – Leisure Style
#30 Row / #45 Press
#45 Curl / 8 Strict RD’s
Ended on 125 AdMats/ 82 Pu’s
Woof.
Finished the WOD but man those push-ups got rough.
35# dumbbell
35# barbell for press and curls.
All Reps.