11.4.2016

WOD
Liftoff WOD

Rx’d Workout

Complete as many rounds as possible in 15 minutes of:

25 pull-ups

50-calorie row

100 overhead squats

50 box jumps

25 pull-ups

M 45-lb. barbell and 24-in. box

F 35-lb. barbell and 20-in. box

Scaled Workout

Complete as many rounds as possible in 15 minutes of:

25 jumping pull-ups

50-calorie row

100 overhead squats

50 box jumps

25 jumping pull-ups

M 45-lb. barbell and 24-in. box

F 35-lb. barbell and 20-in. box

CASHOUT:
5 Minutes
20 Seconds Plank Elbows
20 Seconds Plank Hands
20 Second Flutter Kicks

METCON

Warm-up: 20 m Toy soldiers, 20 arm crosses, 1 minute standing criss-cross crunches (knee to opposite elbow and hands are behind head), Up and Outs (hopping motion knee comes up in air and then out to side, switch sides and repeat), jump rope 2 minutes (DU or single)

Hiit pyramid workout (20 minutes)

15-30-45-30-15 Seconds Active

15 second rest between each

Set 1(after this set 1 minute active rest-walking or moving before set 2):

Jumping Lunges

Toe touch crunch

Burpee push ups

Set 2:

Squat and pass (5 – 14 lb. weight)- arm are bent and weight is against chest, squat down and arms extend in front and return on the way back up

Superman

Mountain climber

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