Thursday, July 19, 2012
Thursday 7/19/2012 WOD
10 x 10 yard
sprints (3 sec rest in between each sprint))/ 6 x 20 yards (5 sec rest)/ 4 x30
yards (10 sec rest). Rest in between sets = 2 min. Goal is for each sprint 100%
Conditioning
BODY
CIRCUIT TRAINING: Each exercise is to be performed for 45 seconds with
a 30 second rest in between exercises. Do 2-3 rotations of the assigned body
circuit with a 3 minute rest in between circuits
1.
Squat Jumps
2.
Lunges – alternate legs.
3.
Bicycle crunches - hands behind head, legs off
the ground, opposite elbow to knee.
4.
Push ups
5.
Broad jumps – jump as far out as you can. Yes for
45 seconds
6.
Bench dips – hands on a bench or chair, feet
straight out on the floor, lower yourself until upper arm is parallel with the
floor
7.
Burpees – jump, hands on ground, extend your
legs into a push up position, legs back to chest, jump.
8.
Clap Pushups
9.
Hip ups – lie on your back, legs straight up in
the air, shoot your hips to the ceiling.
10.
Paratrooper Jumps – right foot in front, left foot
back, jump as high as possible and alternate feet – 20 jumps
11.
Mountain Climbers – keep knee over your ankle
12.
Front Plank
