Thursday 31 December 2009

"Wednesday WOD"

Wednesday 30/12/09
"Evilution"
60 secs work - 60 secs rest
1) 30 secs Step ups - 30 secs Step ups
2) 30 secs Sit ups - 30 secs Squats
3) 30 secs KBS - 30 DB Push Press
4) 30 secs Reverse Sit ups - 30 secs Push ups
5) 60 secs of the Plank
6) 30 secs Back Ext - 30 Secs DB HP CL Push Press
7) 30 secs DB Snatch R - 30 secs DB Snatch L
8) 30 secs Burpees - 30 secs SDHP
9) 30 secs Step ups - 30 secs DB Thrusters
10) 60 secs BB Disc Waiter Hold
Record your combined reps for each pair of exercises
Total up to get a score
Score a zero for the 60 sec rounds
Deduct 20 if you touch down during the Plank or have to put the disc down during the Waiter Hold

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