Dec 29, 2015

Wednesday 15.12.30

Warm Up
- 3 sets of 10 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
14 minute AMRAP:
- 10 Push Ups
- 15 Sit Ups
- 20 Walking Lunges

Mobility WOD
- Pigeon and couch stretch

Post loads and results to

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Chest to the ground on the pushups.  Use an abmat for the situps.  Knee all the way to the ground on the lunges (don't smack it against the ground).

Mobility WOD
Hold each stretch each side for 2 minutes.


Ecko Logrono said...


Kevin Moyer said...

Thank God for what I call "home gym" workouts. I got 10 complete rds in before the timer!

Sapper408 said...

10 plus 8 push-ups