Friday, August 29th, 2014

abAovg1408940041

A. 10 Round: Tabata Mashup
Hollow Body Rocks
Superman Extensions

B. BackSquat: Take 5 Sets building up to 75% of 1RM
then…
4 Rounds
BackSquat: 75%x5
Handstand Negatives with 3 second descent X 6-10
Rest as needed between sets

C1. 3 Minute Amrap:
Chest to Bar Pullups X 1+
Ball Slams 40/30lbs X 2+

90 Second Rest

C2. 3 Minute Amrap:
Toes to bar X 1+
Ball Slams 40/30lbs X 2+

90 Second Rest

C3. 3 Minute Amrap:
Burpees 1+
Ball Slams 40/30lbs X 2+

*Recording total rounds and reps over all 3 Amraps.

**WOD Explained: Each Amrap is 3 minutes of work followed by 90 seconds of rest. The first movement of each Amrap increases by 1 Rep every round. The 2nd movement from each Amrap increases by 2 Reps every round. For example: 1 pullup then 2 Ball Slams, 2 pullups then 4 Ball Slams, 3 pullups then 6 Ball Slams, etc…. How far can you go?

Triple Extension

Triple Extension