5 September 2012; “Flight Simulator” and “Goose”

 

Warm-up

3 rounds of 5 Pull-ups, 10 Push-ups, 15 Squats, and 20 Situps

WOD 1 “Flight Simulator”

For time/or 10 minute cap of working on Double Unders/if you do not have Double Unders, you will attempt 25 Double Unders and then you may switch to straight singles…

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

You must come to a full pause/rest after the successful set….i.e. if you do 30 Double Unders in a row, you may not keep going directly into the 35 set.

WOD 2 “Goose”

Five rounds for time of:

1 lap Heavy Farmers Carry to Center of Cul De Sac and Back (Rx is Bodyweight or Above made with Kettlebells, Dumbbells, Plates or a combination thereof)

10 Hand Stand Pushups

10 Burpees

Cool Down – 25 GHD Situps, 20 GHD Back Extensions, 15 GHD Situps, 10 GHD Back Extensions, 5 GHD Situps

 

Leave a Reply

*

captcha

Please enter the CAPTCHA text