Monday - 18July 2011

Rx
Three rounds for time of:
50/35 pound dumbbell Waiter walk, 100 meters, Right arm
30 GHD Sit-ups
50/35 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions

** Remember GHD sit ups are one of the four exercises commonly associated with Rhabdo.  If you do not do GHD sit ups on a regular basis then today you need to sub regular or ab-mat sit ups.  This is serious you DO NOT want to end up in the hospital because you wanted to prove you were tough.

ADVANCED
Three rounds for time of:
30/20 pound dumbbell Waiter walk, 100 meters, Right arm
30 Ab-mat sit-ups
30/20 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions


BEGINNER
Three rounds for time of:
10 - 15 pound dumbbell Waiter walk, 50 meters, Right arm
15-20 Sit-ups
10 - 15 pound dumbbell Waiter walk, 50 meters, Left arm
15-20 Back extensions
** Remember to activate your shoulder during the waiter walk