WARM UP (10-15 minutes)
- 200m run or 200 jump rope jumps or jumping jacks
- dynamic range of motion exercises (vertical and horizontal arm swings, arm circles, forward-back and side to side torso bends, torso rotations, forward-back and side to side leg swings)
- 5 each of: forward lunges, backward lunges, pushups, pyramid/downward dog pushups, goodmornings, v-ups/crunches
SPECIFIC WARM UP (5-10 minutes)
max rep push ups
Do 3 rounds of the following (not time-bound):
- max push ups
- 1 minute rest
For the push ups, do the variation that you usually do for workouts (may be knees down, or declined push ups). Make sure to keep your body hollowed out, do not arch.
Once you find yourself pausing to take a breath, you start to arch your back or sag your hips, stop. That will be 1 round of max push ups.
WOD (5-10 minutes)
For time:
- 21 burpees
- 21 v-ups/knee up crunches/crunches
- 15 burpees
- 15 v-ups/knee up crunches/crunches
- 9 burpees
- 9 v-ups/knee up crunches/crunches
for WOD, are there rests between the 21, 15 and 9? :) - Anama
ReplyDeleteAng hirap magburpee. It took me 20 minutes to finish WOD.
ReplyDeleteArtsyfartsy
Anama: rest as needed between sets. :)
ReplyDeletewe did this today and i think i got tennis elbow. :( so i did double the number of reps in squat jumps instead of burpees. (Tears) my may pushups are 12-8-9 knee pushups tapos my total WOD time is 7 mins 45 secs! :) - Anama
ReplyDeletemax pushups: 25, 7, 7. FAILLLL.
ReplyDeleteWOD: 7 mins 50 secs. but this is a bit made up because the timer stopper for some reason. :'(
pushups: 55, 26, 17
ReplyDeletewod: 5 minutes 40 seconds
Max pushup numbers are just 80% of personal record.
my max pushups were 70% of personal record :'(
ReplyDelete