Abby

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
250 m front weighted run (waiter carry) 15/20

Post "Rx" or rounds completed to comments. 
 


Daily Extras: Sub the 250 m run (honestly, only put it as 250 for continuity) for 400 m.  


Workout Notes: 

  • Workouts programmed by Amy Ohlson (Shmoopy) this week.
  • Note we changed the weighted run (waiter carry). Last time we had folks carrying 2 weights (one per hand), but it didn't work. It was too heavy.
  • Calves sore from yesterday? Elliptical for you. No elliptical? Walking for you, but book it. 
  • 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. 
  • 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: 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! 

That's focus!