Level 1

3 Rounds for Reps:

Sit ups

Crunch hold

Kick outs

Kick out hold

Leg raise

Leg raise hold

Toes to bar

Knee Raise hold

Do the following exercises in the order shown for 30 seconds each. Rest 30 seconds between exercises, but do 5 knee push ups during each “rest” period.

Level 2

3 Rounds for Reps:

Sit ups

Crunch hold

Kick outs

Kick out hold

Leg raise

Leg raise hold

Knee Raise

Knee Raise hold

Do the following exercises in the order shown for 30 seconds each. Rest 30 seconds between exercises, but do 2 pushups during each “rest” period.

Level 3

3 Rounds for Reps:

Sit ups

Crunch hold

Kick outs

Kick out hold

Leg raise

Leg raise hold

Toes to bar

Knee Raise hold

Do the following exercises in the order shown for 30 seconds each. Rest 30 seconds between exercises, but do 3 pushups during each “rest” period.

Level 4 Rx

3 Rounds for Reps:

Sit ups

Crunch hold

Kick outs

Kick out hold

Leg raise

Leg raise hold

Toes to bar

Knee Raise hold

Do the following exercises in the order shown for 30 seconds each. Rest 30 seconds between exercises, but do 5 pushups during each “rest” period.

Motivation

Notice that in today’s WOD you have four movements paired with static holds that are similar to the movement. Scoring is your total number of reps, but you lose the reps associated with the static hold if you can’t hold it the entire 30 seconds. You’re going to find it to be brutally difficult to get those points…Work hard the whole time and don’t worry to much about your score, You’re going to get an awesome workout in either way.

This workout is based on a workout called “Don’t Ask Me About Your Abs” by Bobby Maximus, a trainer from Gym Jones in Salt Lake City. I’ve changed it slightly to suit us better, and I think you’re going to be sore for a week.

-coach pat

Strength

Strict press 3 Rm

Amrap @85% of 3RM

Mobility:  Wall sit 3 minutes