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28 January 2012 – Saturday!!!!

29
Jan

28 January 2012 – Saturday!!!!

0800 Warm-up

Rock, Paper, Scissors – 10 Minute AMRAP

Push-ups, Sit-ups, Lunges, Burpees and Air Squats X5

0800 WOD – “Pam Anderson”

6 Rounds for Time

5 Slam Balls

5 Wall Balls

5 Situps

Run to Stop Sign at Audley Holding the Ball in a Upright Beach Bouncing Posture!

 

 

 

 

 

 

 

 

 

 

0900 Focus

Front Squat

Fun Warm-up

Cul De Sac Football Passes

Start with 5 Burpees each, One person is a Receiver, Other is Blocker

If Ball is Drop/Blocked, Receiver must do 10 Pushups

10 Minute Warm-up

Minutes 0-2: Push-ups

Minutes 2-4: Sit-ups

Minutes 4-6: Air Squats

Minutes 6-8: Lunges

Minutes 8-10: Burpees

 

WOD – AMRAP 23 Minutes

Run 1 Lap

3 Rope Climbs

6 Front Squats (195#/135#)

9 Burpees

12 Ab Mat Sit-ups

 

 

 

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