Choose your path

WOD: 26/12/2012

WARM UP:
Run/ row/ cycle
Stretch
Warm the muscle groups which you will be training during the wod.

MOBILITY WOD:
knee pain ?

BURGNER WARM UP:
s@&t Crossfit girls say

WOD:
3 rounds
1min handstand hold
1min Hanging L-sit hold
1min reverse plank hold

AFTER WOD:
400m run
15 Kbs @ 24kg/16kg
8 squat cleans @ 60kg/40kg
8 muscle ups
400m run
15 Kbs
6 squat cleans
6 muscle ups
400m run
15 Kbs
4 squat cleans
4 muscle ups
400m run
15 Kbs
2 squat cleans
2 muscle ups

TODAY’S BLOG:
15 primal ways to make a holiday special

TRAVEL WOD:
Wod 1:
3 rounds
1min handstand hold with a partner or against a tree or wall
1min bridge hold
1min squat hold

Wod 2:
400m run
15 Burpees
40 push ups
40 sit ups
400m run
15 Burpees
30 push ups
30 sit ups
400m run
15 Burpees
20 push ups
20 sit ups
400m run
15 Burpees
10 push ups
10 sit ups

INSTRUCTIONS:
Wod 1:
Handstand hold: hands locked out. shoulder blades, butt and heels touching the wall. Maintaining a hollow chest position.
L-sit hold: hanging from the bar. The knees must be locked out. Heels above the line of the butt.
Reverse plank hold: shoulder blades off the ground. Knees locked out, hands straight behind the head in line with the ears.

Wod 2: squat clean: start from a complete dead position on the ground, cleaning the bar to the chest and going into a front squat position. Making sure the butt goes below the line of the hips.

Muscle ups: to substitute for muscle up on the rings. You can attempt bar muscle ups or you can do it with your feet either on the box or on the ground. If muscle is just not an option substitute each muscle up with 2 pull ups (strict) and 2 ring dips.

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