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Blackhawk Fitness, LLC :: Workout Of the Day :: Today's WOD :: FRI WOD, WEEK 2, 08 CYCLE 2008
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Chief Everhart
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FRI WOD, WEEK 2, 08 CYCLE 2008
« Thread Started on Dec 3, 2008, 9:44pm »
"Stan"

Warmup: Instructor led- full body

WOD:

3 Stations 20m apart.

Pyramids at each station - THAT MEANS UP THEN BACK DOWN!

Station 1: Push up/Shoulder push up

Green: 1 push up, 2 shoulder push ups, 3 push ups...10
Blue: 5 push up, 6 shoulder push ups, 7 push ups...15
Red: 10 push up, 11 shoulder push ups, 12 push ups...20

Bottoms up walk (with push up) to station 2.

Station 2: Jump thruster/ lunge
Green: 1 Jump thruster, 2 lunges, 3 Jump thruster...10
Blue: 5 Jump thruster, 6 lunges, 7 Jump thruster...15
Red: 10 Jump thruster, 11 lunges, 12 Jump thruster...20

Lunge to station 3

Station 3: sit up/ leg lift
Green: 1 sit up, 2 leg lift, 3 sit up...10
Blue: 5 sit up, 6 leg lift, 7 sit up...15
Red: 10 sit up, 11 leg lift, 12 sit up...20

Rest.


Long stretchout
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