WOD 4/3/09

4 Rounds

25 Lunges (per Leg)

25 Pull Ups

25 Wall Ball (M:20/W:15)

25 Push Ups

Here’s a wrap up to the week. Finish with some core work at the end – your choice of Windmills (3×10), Planks (4x30s), OH Waiter Walks (4×100 ft per side).  Stretch out and call it good.


2 thoughts on “WOD 4/3/09

  1. Yeah, brah! OH Waiter walks =overhead Waiter walks: Take a heavy DB, lock it out overhead on one side, keep it fully locked and walk out and back about 100 meters. Switch sides, go again. Repeat a couple more times then do it where you sidestep (lateral) 100m, switch arms and do it again.

    Planks 4×30 means 4 sets of 30 second plank holds. I prefer Superman planks. So get into push up position and then walk your hands waaaay out in front of you so you are only about 6″ above the ground. Hold that and quiver. Lather, rinse, repeat….

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