WOD 539
Warm Up
4 min Leg Presses on Plate Loaded Leg Press
3 rounds
10 one legged narrow leg presses on Plate Loaded Leg Press - knee to chest
20 narrow leg presses on Plate Loaded Leg Press - knees to chest
10 one legged wide leg presses on Plate Loaded Leg Press - knee beside chest
20 wide leg presses on Plate Loaded Leg Press - knees beside chest
40 calf raises on Plate Loaded Leg Press
10 leg raises - leaning forward on Plate Loaded Leg Press - slamball between feet
40 sec wall sit - arms forward holding slamball
40 sec wall sit - arms overhead holding slamball
20 sec wall sit - one armed overhead holding slamball - 2x
40 sec wall sit - slamball squeezed between knees
240 single unders
4 rounds
8 natural grip toes to bar with pull up
8 dips with knees to chest
Multiple dead hangs on TotalGym
Comments
Post a Comment