SC Ducks Home WODs...

[Glenn]

SCD hWOD for 16 Sep 11

Warm up...

30 yards of walking lunges (Keep the chest high and make sure that back knee touches the ground)
15 mountain climbers (not mountain climber stretches but mountain climbers. left+right = 1 rep)
30 yards of walking lunges
15 burpees

WOD...

Every minute on the minute (EMOM) perform...

1 push up
1 sit up
1 air squat

Increase reps by one each minute. For example, at 3, 2, 1, GO! you will have 60 seconds to do 1 rep of each movement. In the second minute you will do two reps of each. 3rd minute do 3 reps of each and so on until you are unable to complet the reps in the alloted time. So if you make it to 10 minutes you will do 10 push ups, 10 sit ups and 10 air squats. Make sense? The faster you get that minutes work done the longer you have to rest before starting the next minutes work. So hammer these and make your transitions quick!

Cool down...

30 seconds of high plank holds (top of the push up position) then 15 seconds with each limb off the ground (rt arm then rt foot then left foot then left arm) followed by 30 seconds of high plank to finish. The knees DO NOT touch the ground during the transition and your hips need to stay facing the ground! Try to hold it. It's only 2 minutes!

[ame]http://www.youtube.com/watch?v=dnsVsfZb8hs[/ame]

Saturday and Sunday are passive rest days! Drink a beer, pound some poon and shoot a critter! See y'all back on Monday!

3, 2, 1, GO!