Abby (sub SLD)

4 rounds:

25 stab twist crunches R
25 stab twist crunches L
25 stab crunches center
25 reverse stab twist R
25 reverse stab twist L
25 stab back ext center
250 crossover rope jumps (R+L=2)
25 tick tocks R 25/35
25 tick tocks L 25/35
13 SLD R 15/20
13 SLD L 15/20  

Post "Rx" or rounds completed to comments. 


Daily Extras - Add the original run (below) back into every round.

200 m front weighted run (waiter carry) 15/20 ea.


Workout Notes: 

  • The video for stab crunches right shows an alternating (R&L) twist crunch. For purposes of this workout do all 25 to the R only. Then 25 to the L only. Do not alternate sides per rep. 
     
  • The video for stab twisting back extensions show an alternating (R&L) twist. For purposes of this workout do all 25 to the R only. Then 25 to the L only. Do not alternate sides per rep. 
     
  • During the SLD: if your R arm is holding a weight, you should be standing on your L leg as you perform the exercise. It's an core thing. 
     
  • Crossover Rope Jumps: Using a piece of tape, chalk or line in the floor, jump BOTH feet side to side over the line while jumping rope. From Shmoop who created and tested this workout:"These are not as easy as one might think. I was a sweaty mess by the end." 
     
  • Front Weighted Run (extras today): With your arms in an L shape, hold the DBs keeping the weights away from your body while you run. It's best if your elbows are in FRONT of your torso. ROUGH! 

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Strong work Shmoop! Looking so damn good!