Warm Up:
21 Med Ball Swings
500m Row
21 Foot Crossing Jumping Jacks
(2 rounds)
Skill:
15 reps of a - 25lb Med Ball Clean
WOD:
400m - 600m - 800m Running Jump Rope
1 - 2 - or 3 Suiside / Crusher
5 - 10 or -15 Power Cleans
10 - 15 or - 20 Abdominal V-Sits
- Level One is 800m, 3 Crushers, 15 Power Cleans, adn 20 Abdominal v-sits
- 2 rounds for everyone
- Pick a "Level" you will participate at and stay at that level
4 comments:
13:06 L1 95 lbs on clean, the running rope jump was odd
hard one but good. not sure how much weight on the clean but it took a long time to jump rope around the building. L2 20:30 kristen.
Like the pic. Looks like a good WOD. Gearing up for the Breast Cancer Half Marathon. MOre later!
Did the 600m...one lap with Rae ...then the other by myself...how frustrating!!! The clean weight was too easy...but since I didn't do the WOD until 4pm...and I knew none of you were going to tell me....well - I guess there is always next time! :-)
Suicides/Crushers brought back some good and some 'not-so-good' memories. Overall Fun.
Best wishes to our Runners in the "Donna"! Who all is doing the race from CFAI?
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