Monday, September 29, 2008

Monday 09/29/2008

With a 65# barbell, perform 10-9-8-7-6-5-4-3-2-1 reps of:
Front Squat
Push Press

WOD: Revolution
25-minute Spin, followed by -
8 rounds of 8 reps each:
Box Jumps (24")
Elevated Pushups
American KB Swings
KB Goblet Squats
KB Crunches

This workout should be executed in the following fashion; start with one skin-the-cat, then do one skin-the-cat and two windshield wipers, then one skin-the-cat, two windshield wipers and three pistols on each leg; and so on.

1 Skin-the-Cat
2 Windshield Wipers (back and forth = 1 rep)
3 Pistols (R, then L)
4 Medicine Ball Cleans to Thrusters
5 Ring Dips
6 American KB Swings
7 1-Arm Body Rows (R, then L)
8 Burpee Box Jumps
9 Hindu Pushups
10 Pullups

"It is better to fail in originality than to succeed in imitation."
- Herman Melville

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