Dynamic Warm Up:
3 mins of all together
arm circles ( both directions), Trunk rotations, Hip rotations, Standing Fire hydrants,walking Frankenstein, walking Knee to chest pull
General Warm Up:
2 Rope Climbs, 10 wall squat, 2 Mu, (Trainer led Drills) 5 squat clean and Jerk
WOD:
Wednesday
10-9-8-7-6-5-4-3-2-1
Over Head Squats (65/95)
Pull ups
Recover and as a bonus
Then....
50 Ball toss Sit ups
All workouts will be scaled to your individual fitness level.
Dom said to post a comment...so I am. Good workout.
ReplyDeleteI love the new weekly warm ups! Going to get my foot grip right and make it to the top tomorrow!
ReplyDeleteI'm on the Paleo challenge now and wanted to share how much I love Walnut Oil - grilled a few bay scallops last night and sprinkled a little on top. So favorful and great source of Omega 3s. Should be good for salad dressings too. I got La Tourangelle brand @ King Soopers.
Good luck to all my fellow challengers out there!
Yayy!!! I am sooo happy you both posted. I am soo excited for u Melissa and I can't wait see those 6 pack abs:) Lida u Rock!! I am Soooo proud of everyone this week for kicking butt!!
ReplyDeleteby the way , good workout today with John, Joe and Robyn. Super fun!! Great workout!!! (I'm not biased or anything)
ReplyDeleteyea, not biased or anything :-) Okay, you are all such bad asses. You are great role models - seriously. I will continue to "up" my game and soon I will have both my DIP and HAND STAND push up - before March is the goal.
ReplyDeleteI hope to be bending my knees by the end of the week. Man, my legs are SORE!!! Great workout this morning and last night!
ReplyDeleteLida, if you keep working hard your goals will come true. You are doing awesome! I can't wait to see it. Wendy, I'm not certain I will be bending my knees either;)
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