07 24 12 Tuesday Offsite WOD

Today's WOD:

25 Push-ups (hands right outside chest, body straight and core tight, chest touches ground and body moves in one unit, do not let hips sag, keep neck in neutral position)

25 Squats (weight in heels, chest up, break 90 degrees -crease of hip lower then tip of knee) feet shoulder width apart and toes slightly point out)

25 Sit-ups (use abmat if available, or roll up towel under small of back, shouders touch ground and then come all the way up) butterfly legs so soles of feet are touching and knees are layed outward.

4 Rounds for Time

Warm-up: (2 rounds of 15 reps)

Mountain Climbers x15

Squat Jumps x15

Push-ups (5 reps)

Walking Lunge 15 Steps

Squat (hold at bottom on rep #15 for 10 seconds)

After WOD Stretch

Glute-Ham Stretch - lie on back, bring one knee up towards chest, cross ankle of other leg above knee and pull bent leg towards chest, gently push other knee away at the same time.  repeat with other leg. 

Cobra - lie on stomach, hands outside of chest, push chest up and look up arching back as able while keeping hips on ground, repeat 6-10 times

Hamstring Stretch, lie on back, raise straight leg towards chest, other leg is straight and on floor.  Keep hips on floor, use band or hands to pull straight leg towards chest, hold for 8-10 seconds and repeat on each leg several time.

Today's Quote: " You only live once, but if you do it right, once is enough." - Mae West

Weighted Option: none today