Monday 01/28/2008

WOD
5 Rounds of:
25 Double Unders
20 DB Russian Swings (40#)
15 BB Front Squats (2/3 BW)
10 Pushups
5 BB Overhead Squats (2/3 BW)

Note: Be wise in choosing a weight for the squats - 2/3 BW is a rough guideline, and should be a good weight that you can use for both the 15 front squats and 5 overhead squats. I used 85# in this workout.

WOD
3 Rounds of:
30 DB Weighted Stepups on a 20" Box (20#)
20 Flag Pushups (20#)
30 American KB Swings (16 kg)
20 KB Rack Lunge Steps (2 12 kg KBs)
W/D:
3 Rounds of:
10 KB Windmills (12 kg)
10 KB Crunches (12 kg)

Note: The flag pushup is performed as follows-
Pushup position with arms extended, hands gripping handles of DBs, slightly wider than shoulder-width apart.
Bend elbows to 90 degrees keeping body completely rigid. Don't let the hips sag.
As you come back up, turn your body sideways, lifting one arm off the ground with the DB, and point that arm skyward. Basically, you will be performing a DB row and then push-pressing the DB overhead. At the top, your body viewed from the side resembles a "T".
Bring your arm and the DB back down, rotating your body back to center. Immediately begin the descent of your next pushup.
Alternate between sides.