12/3/12

CF.com WOD

Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps

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Globo WOD:

Complete as many rounds as possible in 15 minutes of:
8 Stability Push Ups
10 Box jumps
45 pound 1 arm dumbbell overhead lunge, 12 steps

I did not replace rings dips with regular dips because it might cause problems with the setup at some gyms.  If it is easy for you to setup the entire workout around a set of dip bars then you should do that. Otherwise do what I call stability pushups.  Maybe I should have called them instability pushups because the idea is to find 2 unstable objects to place your hands on to perform the push ups.  You can either use 2 equal sized medicine balls or 2 exercised discs like the ones pictured here: http://img.alibaba.com/img/pb/811/456/270/1286726913053_hz-cnmyalibaba-web2_32618.jpg

On the box jumps use a plyo box if you have them.  If not use aerobic steps or a flat bench.

For the overhead lunge alternate which arm holds the dumbbell each round.