SUNDAY, MARCH 29, 2015

Workout of the Day: Monday 9-24-2012

Strength WOD: Overhead Squats 2-2-2-2-2-2 (record 2RM, 20:00 Max)

Adv. METCON: 3 rounds for time: (15:00 Max)

  • 8 Lateral Box Jump-overs (24″/20″)
  • 9 GHD Sit Ups
  • 10 Weighted Pistols (10/5 lbs.)
  • 11 Explosion Push Ups (start hands on the floor, end with hands on 45 lb. plates)
  • Run 200m backwards


Reg. METCON: 3 rounds for time: (15:00 Max)

  • 10 Box Jumps (24″/20″)
  • 15 Ab Mat Sit Ups
  • 10 Pistols (off a box, sun 20 Air Squats)
  • 15 Push Ups (use banded version for assistance)
  • Run 200m

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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

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