Warm-Up / Strength
3 Sets of the following:
A1) 4-5 x Elevator Push Ups (2s Pause on way up & down when upper arm at parallel w/ ground)
A2) 8-10 x Push Ups w/ Shoulder Taps (Rt hand to left shoulder & left hand to right shoulder)
A3) 15 HR Push Ups as fast as possible (get a time)...
30s rest b/t A1/A2/A3, then 3m Rest b/t SETS
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Mobilize as you need for WOD
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OXYGEN
3 RFT:
50 Odd-Obj. Bent-Over Row
400m Run
50 Sit Ups
800m Run
Drake ~ (Odd-Obj.=50# DB) - 31:05
tb ~ (Odd-Obj.=50# DB) - 32:28 (10:32 / 21:28[10:56] / 32:28[11:00])
Daliege ~ 30:24
Ladick ~ Total Time: 28:03
*used a case of water for bent over row*
*round 2 was brutal*
If you DO NOT have this app...put it on your phone.
I think it is fairly accurate!!!
We have been running around figuring out distances...
MAP MY RUN APP (Under Armour)
PLUS...we could all be "friends" on here ;-)
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