Day: December 30, 2011

At Survival Fitness Warm up 3 rounds 5…

At Survival Fitness.

Warm-up
3 rounds, 5 moves (mixture of the following) each round, 1:00 each move, 1:00 rest between rounds

  • Plank
  • Side plank (30s each side)
  • Bicycles
  • Leg Raises
  • Side Bends (70# KB)
  • Russian Twists (25# KB)
  • V-ups
  • Prayer crunches
  • Boat

WOD

  • 50 Wallballs (20# MB)
  • 30 Toes to bar
  • 30 Wallballs
  • 20 Toes to bar
  • 20 Wallballs
  • 15 Toes to bar

Finisher
Do sets of max rep pull-ups. (Big blue band)

I finished the WOD in 19:30. My toes to bar are more like knees to elbows. I have no idea how many assisted pull-ups I did in the finisher.