Wednesday, October 31, 2012
Row Your Balls Off / Halloween Prehab
Warm Up: 2 min jump rope, 10 ring rows, 10 sit ups, 10 burpees
Skill Focus: BO Rows and Handstand Push Ups
1 x 8, 1 x 5 warm up sets
WOD
BO row 5 .5 .5. 5
Rest 30 sec
5 hspu or appropriate modification
Rest 2 min
Row 500m then
75- 50- 25 of
Push ups (feet on med ball)
Ball slams
Post BO row weight and time for score
Row Your Balls Off / Halloween Prehab
Warm Up: 2 min jump rope, 10 ring rows, 10 sit ups, 10 burpees
Skill Focus: BO Rows and Handstand Push Ups
1 x 8, 1 x 5 warm up sets
WOD
BO row 5 .5 .5. 5
Rest 30 sec
5 hspu or appropriate modification
Rest 2 min
Row 500m then
75- 50- 25 of
Push ups (feet on med ball)
Ball slams
Post BO row weight and time for score
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