25/11/2013

25/11/2013

WOD Pushups & Abdominals - 3 Rounds:
Rowing 200m / Rope Jump 20 / Double Under 20 / Jumping Jack 20 / 200m Run
20 Push­ups
5 Burpees
20 Clap Push­ups
5 Burpess
20 Plank Alternato
5 Burpees
20 Ball Up (Bar)
5 Burpees

Rowing 150m / Rope Jump 15 / Double Under 15 / Jumping Jack 15 / 150m Run
15 Push­ups
5 Burpees
15 Clap Push­ups
5 Burpees
15 Plank Alternato
5 Burpees
15 Ball Up (Bar)
5 Burpees

Rowing 100m / Rope Jump 100 / Double Under 100 / Jumping Jack 100 / 100m Run
10 Push­ups
5 Burpees
10 Clap Push­ups
5 Burpees
10 Plank Alternato
5 Burpees
10 Ball Up (Bar)
5 Burpees

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