warm up- 3 rds
7 push ups
7 hollow rocks
7 squats
lurong wod
50 -40-30-20-10 (20/14) 10 ft target level 3,and masters L3
wall balls, double unders, wall sit ups
level 2 and masters L2 wall balls double unders wall sit ups 14/10 10ft target
50-25-50,40-20-40,30-15-30,20-10-20,10-5-10
Level 1 and masters L1 14/10 9 ft target
50-40-30-20-10
wall balls single unders wall sit ups
sit ups must start in seated position with or without abmat. feet in butterfly position touching thhe wall. you must be facing the wall. shoulders must touch the ground as you lay back as well as your hands then they must touch the wall in front of you for a completed rep.
7 push ups
7 hollow rocks
7 squats
lurong wod
50 -40-30-20-10 (20/14) 10 ft target level 3,and masters L3
wall balls, double unders, wall sit ups
level 2 and masters L2 wall balls double unders wall sit ups 14/10 10ft target
50-25-50,40-20-40,30-15-30,20-10-20,10-5-10
Level 1 and masters L1 14/10 9 ft target
50-40-30-20-10
wall balls single unders wall sit ups
sit ups must start in seated position with or without abmat. feet in butterfly position touching thhe wall. you must be facing the wall. shoulders must touch the ground as you lay back as well as your hands then they must touch the wall in front of you for a completed rep.
No comments:
Post a Comment