Monday, November 5, 2012

Monday, November 5, 2012

Week two Atsugi Games Open WOD.

"It's only 1/2 mile!"

Advanced (A/B WOD)
400m run
30 Box jump, 24/20 inch
30 KB Swings 1.5/1 Pood
30 Walking Lunge (15 each leg)
30 Push press 45/45lb
30 Abmat Sit ups
30 Wall balls 20/14 lbs
30 Burpees
100 Double unders
400m run


Intermediate
400m run
30 Box jump, 24/20 inch
30 KB Swings 1Pood / 25 Dumb bell
30 Walking Lunge (15 each leg)
30 Push press 45/33lb
30 Abmat Sit ups
30 Wall balls 20/14 lbs
30 Burpees
300 Single unders
400m run


Begginer
400m run
30 Box Step ups (can do jumps if you want to go faster), 24/20 inch
30 KB Swings 30DB / 20 DB
30 Walking Lunge (15 each leg)
30 Push press 45/33lb
30 Abmat Sit ups
30 Wall balls 14/10 lbs
30 Burpees
200 Single unders
400m run

Start and end on the Pavement.