Tuesday, February 7, 2012

A WOD

4 rounds for time of:

• 100 Double Unders (3:1 singles)
  
• 4 suicide runs
  
• 10 Bodyblasters (burpee/ pullup/ toes to bar)

Scaling for those without a kipping pullup: Scale body blaster to 10 burpees, 20 jumping pullups, 20 V sit-up - perform all reps of each exercise before moving to the next one)

B WOD
4 rounds for time of:

• 150 single jump-rope (may scale up to  100 double-unders if proficient)
  
• 4 suicide runs
  
• 10 burpees
• 10 jumping air squats 
• 10 ab-mat sit-ups
  

Preggos: perform B wod - sub in push-ups for burpees and KTE for ab-mat situps.  Scale as needed. 



Cash Out – MWOD

• Foam Roll out calves – 1 minute per leg
• Foam Roll out IT Band (side to side rolling) – 2 minutes per leg
• Couch stretch – 2 minutes per leg