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WOD 4-2-2015

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wod422014Reps: 21-15-9x reps, for time
Intensity:
beginners
Process –
do as  prescribed.

warm up:

  • Walk 400m 1/4 of a mile about 4 blocks
  • 25 jumping jacks
  • 25 butt kicks (run in place heel to butt)
  • 15 seconds huggers
  • 15 seconds Wrist rolls
  • 15 seconds Neck rolls
  • Arm circles back clock wise and counter clock

Workout:

  • Med Ball Clean
  • Chair Dips

Cool Down:

  • 15 seconds huggers
  • 15 seconds Wrist rolls
  • 15 seconds Neck rolls
  • Arm circles back clock wise and counter clock

Reps: 21-15-9x reps, for time
Intensity:
mid/advance
Process – do as  prescribed.

warm up 3 sets:

  • run 400m 1/4 of a mile about 4 blocks
  • 50 jumping jacks
  • 50 butt kicks (run in place heel to butt)
  • 15 seconds huggers
  • 15 seconds Wrist rolls
  • 15 seconds Neck rolls
  • Arm circles back clock wise and counter clock

Workout:

  • Clean 135 lbs (scale down as needed)
  • Ring Dips

Cool Down:

  • 15 seconds huggers
  • 15 seconds Wrist rolls
  • 15 seconds Neck rolls
  • Arm circles back clock wise and counter clock

How to do a Clean

How to do Ring dips

How to do Chair dip

Originally posted 2015-04-02 15:02:51.

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