SATURDAY 9-26-15

Warm-up:15min

  • Diesel / Amped Warm-up

https://youtu.be/GaR72bpjSa4
20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks

Weightlifting:20min

  • Suitcase Deadlift (5x3ea )

Metcon:15min

  • WLC 2013 Workout (AMRAP - Reps)

Part 1
As many 25-yard shuttles as possible in 2 minutes
Rest 1 minute

Part 2
Repeat for as many reps in 2 minutes as possible:
5 Push-ups
10 Squats
Rest 1 minute

Part 3
As many sit-ups as possible in 2 minutes
Rest 1 minute

Part 4
As many 25-yard shuttles as possible in 2 minutes

*****
SCORING
Parts 1 & 4
Five (5) points for every 25-meter distance
Parts 2 & 3
One(1) point for every repetition completed