WOD 05/19/09

AB HEAT #2

AB 50’s

10 Crunchies with knees up (bent)
10 Crunchies with legs at 45
10 Crunchies with legs straight up
10 Crunchies with legs at 45
10 Crunchies with knees up (bent)

3 rounds

Hip ups (40 @ 25 lbs.)
- hold the weight between your feet.

Crunchie Slams (30)
- In a halfway V-up position with knees bent
- Slam a medicine ball each side on the ground using your core (not arms)
- Throw the ball to your partner and stay in position

Crunchie Unders (20)
- Same position as the Slams
- Thread the medicine ball between both legs (figure 8)
- Throw the ball to your partner and stay in position

Reverse Crunchie (10 + weight)
- Use the cables with the tricep ropes
- Position yourself facing the weights on your knees
- Bend at the hips bringing your forehead to the ground
- slowly back up 20 to 30 cm's then back down.

1 minute Ab punisher
- Hold a medicine ball over your head
- Stand with your back against the wall
- Get someone to punch you in the stomach for 1 minute.
- Vary combination speed and power.