WOD Thursday May 19th

Lots of Events coming up!

Warm up: 30 sec plank hold, 8 push ups, 30 sec plank hold, 8 push ups

  1. Bench Press: 8, 8, 8 (Increase weight each set, should end higher than last week)

2. For Time:

400 Meter Run

40 Sit ups

40 Push ups

300 Meter Run

30 Sit ups

30 Hand hops (on and off a plate if you can)

200 Meter Run

20 Sit ups

20 Push ups

100 Meter Run

10 Sit ups

10 Hand Hops (on and off a plate if you can)

terry

Gymnastics Club:

Warm up: 1 min HS hold, 10 jumping squats, 50 Hollow rocks, 50 superman rocks

Strength/ Skill: 5 x 3 Rope pull ups, 5 x 30 sec ring hold, 3 x 5 Wide grip pull up/ ring row, 5 x 5 Maltese dumbbell press (on bench)

Workout: 20 min AMRAP:

2 Wall climbs

20 Air squats

200 Meter run

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