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Body Weight Challenge Day 34 - 68 Burpees!!!

THE FULL THROTTLE WARM UP #1

General Warm Up
3 rounds of:
Star Jumps x 20
High Knees x 20
Butt Kickers x 20
Mountain Climbers x 20
Lunges x 20

Mobility
Arm Circles x10/10
Across The Body Arm Swings x 20
Shoulder Rolls x 10/10
Torso Rotations x 10/10
Hip Circles x 10/10
Leg Swings x 10/10
Good Mornings x 10
Push Ups x 10
Air Squats x 10

Strength

Strength:
30 GHD Sit Ups
30 GHD Hip Extensions
30 Toes to Bar or Hanging Knee Raises (strict)
50 Foot Sled Push

We are going to work on some GHD Sit Ups, GHD Hip Extensions, Strict Toes to Bar or Hanging Knee Raises and Sled push to strengthen our core and legs today. You will be given some time to work at your own pace through all of the reps and movements. If you have some extra time while waiting for a GHD to open up, work through the Crossover Symmetry systems as well - your shoulders will thank you!

Metcon (Time)

WOD:
12 Ring Push Ups
15 Overhead Squats (96/65)
20 Burpees
9 Ring Push Ups
18 Front Squats
20 Burpees
6 Ring Push Ups
21 Back Squats
20 Burpees

Everyone will do ring push ups today. The rings will start just a little bit off the ground, you will be in a nice tight plank position. Start with your arms locked out and fully extended. Carefully and under control, lower yourself until the rings reach your armpits. Push straight up and the rings touch and clink at the top of your push up.

Scaling for your ability is super easy. All you have to do is walk your feet forward as much as you need to in order to alleviate some body weight and do the full range of motion.

Nancy-weight for your overhead squats today (95/65). Regular burpees - chest hits the floor, jump high enough to slide a credit card under your feet and clap overhead.

Cash Out

68 Burpees

Out of Town WOD

5 rounds:
10 Pushups
20 Lunges
30 Double Unders then 68 Burpees

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