WOD 07/28/09

AB Heat 4 – Stiff as a board

Stage one – Warm up (it burns)
AB 50’s
10 Knees bent
10 legs straight @ 45o
10 legs straight @ 90 o
10 legs straight @ 45o
10 Knees bent

Stage 2 – Fast reps!
20 Muy Thai Situps
-Lay flat on the mat
-Sit up
-Strike your abs, quads and shins
-Sit Down
20 Left Side Crunchies
20 Right Side Crunchies
20 Super mans arms up
20 Super mans arms by the side of the body

Stage 3 – Balance is the key
50 Ball Slams
50 Ball Flutters

Stage 4 – Stiff as a board

30 seconds regular plank
30 seconds rest
30 seconds right arm left leg only
30 seconds rest
30 seconds left arm right leg only
30 seconds rest
30 seconds arms on the ball legs elevated (on bench or something else)
30 seconds rest
30 seconds toes on the ball arms on the ground extended
30 seconds rest
30 seconds toes on half ball hands on 8 lbs dumbbells standing up
30 seconds rest
30 seconds toes on the ball arms on the ground extended
30 seconds rest
30 seconds arms on the ball legs elevated (on bench or something else)
30 seconds rest
30 seconds left arm right leg only
30 seconds rest
1 minute regular plank