Ab City 04-07-2010
Paleo recipe of the day: http://everydaypaleo.com/2010/02/22/sirloin-dijon-and-brussel-sprouts/
This one is a sleeper, most people didn’t feel this in their abs until two days later. We did this in February and now its back by popular demand.
This weeks Warm up: 100 double unders or as many as you can get do in 10 minutes. Try to get a better score each day this week.
Strength: 5×5 weighted pull-ups. Scale with bands and without weight as needed. Try to fail on the the last rep of the last set.
WOD: Ab City
5 rounds for time of:
- 20 – Abmat sit-ups wall balls with 20# med ball. Sit up with the ball and throw to 4′ mark on the wall, catch the ball and go all the way down. Repeat
- 15 – Knees to elbows
- 10 – GHD sit-ups
- 5 – Ring push-ups
Here is an interesting video with John Welborn and Mark Rippetoe on Mark’s starting strength site. It deals mostly with sports injuries.
http://startingstrength.com/index.php/site/starting_strength_series_–_john_welbourn/
