Wednesday, July 2, 2014

2014-07-02 Mike's WOD


Warmup:

1 round of:

30 second each-- jumping jacks, squats and lunges

then: 
 
Plyometric Jump Squats
Perform 15, 15, 15, 15, 15, 15

 
AMRAP 5 minutes
15 Rows from Plank (Mike will need to 'splain this), otherwise do dumbell rows 
15 Push-Ups
15 AbMat Sit-Ups

AMRAP 5 minutes:
15 Mountain Climbers (right-left counts as 1) 
15 Superman

Buyout:

50 Burpees

then
 
Plank
1 minute left arm plank (on side, other arm pointing up) • 1 minute center plank • 1 minute right-arm plank (on side, other arm pointing up)

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