Lindsey Bray from CF North Carolina - busting out at FGB III
(she is coming with her brother Justin for Christmas...so load your guns!)
Warm up:
10 Supermans
10 Leg Lifts (12")
500 m Row
( 2 rounds)
WOD:
7 Weighted Push ups
200 m Run w/ 21 Shoulder Presses
15 Good Mornings w/weight
(3 or 4 rounds)
- WOD is done with a partner
- Push ups are done with weight plates (M=35 / W=15)
- While running - shoulder press bar 21 times (M=45 / w=25)
- Weighted Good Mornings are done with Med Ball (M=20 / w=14) and ball is lifted overhead as high as possible. Extend arms and elevate shoulders as much as possible. Leave them there and only bend at the waist making a 90 degree angle at hips. Arms stay extended and straight. Arms stay in line with spine and complete the 90 degree angle.
- 6 mo or less CF = 3 rounds
- greater than 6 mo CF = 4 rounds
4 comments:
good WOD. much more intense than i thought. not hard, but very intense. i learned a lot today. thanks. kristen
Brooke - Is Keri back from hawaii yet?
This was one of the most muscle-taxing WOD I've ever done. By the end of the 4th round every muscle in my arms, shoulders, and legs were shaking. I loved it though! Thanks Doug.
3x - 17:23 - Another TOUGH workout but....FUN! More to it than you would think.
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