WOD: 11/05/10

by on Nov.05, 2010, under WOD

Sorry for the late post! I’m in L.A. and did not have access to a computer until now.

Warm Up: run 1/4 mile OR row 250m OR bike 1 miles.

3 rounds of: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**

**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.

WOD 261
Forward Quadrupedal movement – please note that this is NOT for time. Concentrate on the movement. Keep your back flat and your hips square. If you’re feeling a little frisky, try to do the movement as if you were on a six inch rail.

Perform 200m quadrupedal movement.

Perform 300m quadrupedal movement.

Perform 400m quadrupedal movement.

Cool Down
3 x 100m sprint. 30 seconds rest in between sprints.