Teams of 2 complete the following together:
200M Run together
Sumo Deadlift High-Pull 40 or 65#
400M Run together
Al, SA – 15:40
RH, KW: 17:01
NICE WORK TEAMS
|10 – Seated Strict Shoulder Dumbbell Press (Choose appropriate load)|
|15 – Push-Up|
|Write rds and DB load in comments|
Seated press video (I prefer you seat on the floor to mute your legs for this movement)
|15 Air Squats (No weight)|
10-Dumbbell Walking Lunges (Choose appropriate load)
Watch video for proper dumbbell placement.
Please rds + weight to comments.
10 Push press
AO 10 Rds = 100 PP + 100 sit-ups
AK 9+10 = 100 PP+ 90 sit-ups
KW 7+5 = 75 PP + 70 sit-ups
RH 9 rds = 90 PP + 90 sit-ups
Awesome work today guys
20 Jumping jacks
4 Inch Worms
10 Push Ups
AMRAP -10 (As Many Rounds in 10 Mins) – Record Rds + reps and email me at the end of the week.
12 Walking Lunges (no weight) – Each step is 1 so your first step is 1, second is 2, etc.- Keep Knee over the ankle, eyes up/chest up, back knees kisses the deck.Watch video for good & bad form: http://www.youtube.com/watch?v=4qoYbW34tFU
6 Overhead Squats – No weights – use a PVC or brown stick (without the broom)
– Practice virtuosity in your squats, initiate the move with hips back, knees tracking over ankles and pushed out on the side and externally rotate the shoulder with the PVC overhead. Oh and keep the midline straight.
Here’s a video of good form.
Our First WOD Repeated:
Warm Up –
3-4 min light run
Samson Stretch 1 min each side
Samson Stretch – 60 seconds each side –
Reminder Video – http://www.youtube.com/watch?v=VlTww2IsfcM
AMRAP 15 (As Many Rds as Possible in 15 Minutes) Record Rds + Reps.
Compare time to July 7th