Day: November 16, 2011

At Survival Fitness Warm up 28 of each…

At Survival Fitness.

Warm-up

28 of each:

  • Zombie kicks (14 each leg)
  • PVC shoulders
  • PVC overhead squats
  • Lunges (14 each leg)
  • Broad jumps
  • Jumping jacks
  • High knees (14 each leg)
  • Standing  bicycles (14 each leg)
  • Mountain climbers (14 each leg)
  • Tuck jumps

WOD

  • 28 Thrusters (25# dumbbells)
  • Ab circuit (see below)
  • Run 800m
  • Ab circuit
  • 28 one arm push presses with each arm (25#)
  • 28 slurpees
  • 14 Man makers (25# dumbbells)
  • Ab circuit
  • 28 Curtiss P’s (Clean, lunge, lunge, press)
  • 28 SDLHP

Ab Circuit used in the WOD

  • 28 Russian twists (20# KB)
  • 28 Leg Raises
  • 28 second plank
  • 28 side bends on each side (40# KB)
  • 28 V-ups

I completed up to the plank in the last ab circuit before time ran out. I think it was 40:00 but I’m not sure.