Monday 12-07-09 Wod

Plank x 30 seconds

Upper-body pressing
5 sets of:
1. HSPU x 5 reps
2. Frog stand x 10 seconds
Legs
3 sets of:
1. Pistols x 5 (each leg)
2. Hip extensions x 10 reps
Notes: Handstand push-ups can be partial range of motion, and
pistols may be done to a box. As you’re coming out of the bottom
position of a pistol, raise the chest at the same time as you extend
the hip. Hip extensions are done on a GHD with the low back never
rounding.

5 x 2 minute Rds Bass Rutten

For Time:
15 Squats 

15 Push-ups

15 Pull-ups

15 Sit-ups
25 Squats 

25 Push-ups

25 Pull-ups

25 Sit-ups

50 Squats

50 Push-ups

50 Pull-ups

50 Sit-ups


Finisher two minutes