Wednesday. 12.3.14


MOB: 6:00 Dynamic mobility with coach

WU: 400m run.

REVIEW: T2B. L-hold off pullup bars. Plank hold.

S: EMOM for 8:00: Max T2B in :15

LI: Sub of choice.

C: For time:

1 mile run

2:00 L-Hold off pullup bars (accumulated)

4:00 Plank Hold (accumulated, no elbows)

1 mile run

PURPOSE: C/R Endurance. Mental Toughness. Embrace the miracle of gymnastic-based isometrics for your amazing six pack (and entire thoracic cavity).

LIII: L-hold sub of choice. Plank from elbows.

LII: :60 L hold at sub of choice. 3:00 Plank Hold (no elbows)

LI: 800m run/walks. :60 L-hold at sub of choice or 75 situps. 3:00 Plank Hold (elbows okay)

PWMOB: Full body rollout.

Advanced: L-hold off rings. Plank hold off of rings.

Endurance: None

The Mar: Stand for 1:00.

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