Warm up - "Lucky 7"
2 rounds, 7 reps each exericse: PVC pass throughs; Jumping Jacks; Ball Slams; Ring Dips; Supermans; Squats; and Double Unders
WOD - "4 Leaf Clover of "Death by""
With a continuously running clock, perform 1 exercise until unable to accomplish total within the minute. Only perform 1 exercise until failure, rest 3 mins and start next exercise death-by
- 1 minute - perform first set of exercise
- 2nd minute - perform second set with escalation
- 3rd minute - perform set with third ...etc
- Squat Jumps -- start at 5 reps, +5 each rep (minute 1 - 5, minute 2, 10, minute 3, 15, etc)
- Dead hang pull ups -- men start at 3 and escalate by 2; women start at 2 and escalate by 1
- Push ups -- men start at 5 and escalate by 3; women start at 2 and escalate by
1 comment:
Today's WoD was great, Mike. You did awesome keeping the intensity up!
Just remember the erasers for the shuttle run next time!
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