Sunday, November 30, 2014

Monday - WOD 291 - The Grind

The Grind for me is starting the week off with a bang if you are trying to get things done.
Often times, the grind creates shock waves of results that will last weeks.

In this case, I know that November was a rough month for some people. We had a few people out.
December is the chance to come back and make a difference.
Break the Poor health cycle and choose to be healthy vs. allowing the holidays to destroy your progress.

So here is a fun one to kick things off.

Warm up
5 min Group warm up

Back Squats
Looking for a 1 Rep heavy Squat (this may not be your max, but try to make it to 90%)

30 Box jumps (24″/20″)
30 Jumping Pull-ups
30 KB Swings (53#/35#)
30 Walking Lunges
30 Push Press (95#/65#)
30 GHD Hip Extensions (Sub Good Mornings 45#/33#)
30 Wallball (20#/14#)

30 Double-Unders

* 5 GHD Situps after each exercise
*If you have not done the 2 weeks of GHD situps Progressions, you need to limit your self to parallel situps only.
*beginners to ghd will do abmat situps only.

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