CrossFit Bonedale

SERVING THE CARBONDALE AREA SINCE 2010

8/27/2015 YAY THURSDAY


Posted on September 10th, by Robbie & Joanne Davis in WOD. No Comments

WOD 1:
CARDIO THURSDAY
PW: set up and range of motion for movements
WOD:
1:00 MT. CLIMBERS (R/L=1- to chest/ BUTT LOW)
1:00 15 PUSH UPS comp & toes
( remainder of min., rest and keep score)
1:00 KB SWINGS (2/1.25)
1:00 15 PARALETTE JUMPS (R/L=1)
1:00 JUMPING BB SQTS (45/35)
1:00 15 SIT UPS (med ball full range motion 20/14)
1:00 DU (NO EXCUSES. unless you cant jump, heel rises)
1:00 15 HI KNEES (90* R/L =1)
1:00 PUSH UPS (COMP & TOES)
1:00 15 MT CLIMBERS (R/L=1)
1:00 PARALETTE JUMPS (R/L=1)
1:00 15 KB SWINGS (2/1.25)
1:00 SIT UPS (20/14)
1:00 15 JUMPING BB SQUATS (45/35)
1:00 HI KNEES (R/L=1) 90*
1:00 15 DU (90 SU)
SCORE: TOTAL OF WORK
“MINUS” INCOMPLETE WORK FOR THE 15 REPS
EXAMPLE;
Score 500 minus 30 incomplete reps= 470



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