RAW WALL TODAY 02/21/11

For me, the hardest part of an injury is watching the races go by that I had hoped to compete in. The only thing that makes it easier is thinking of how certain struggles make other accomplishments mean so much.

Dathan Ritzenhein

WARM UP

10 WALL CLIMBS
20 BURPEES

WORK OUT:
PERFORM ENTIRE WORKOUT BELOW
WITH NO REST PERIODS.

1 BEAR CRAWL F/R
ALTERNATING ONE ARM BALL PUSH UPS
20 SEC ON 10 SEC OFF    8 ROUNDS
1 MIN PLANK HOLD ON BALL

1 CRAB WALK F/R
OH SQUATS W/BAND
20 SEC ON 10 SEC OFF     8 ROUNDS
1 MIN OH SQUAT HOLD

1 BEAR CRAWL F/R
BALL WIGGLE
20 SEC ON 10 SEC OFF     8 ROUNDS
30 SEC HOLD RIGHT ARM PLANK ON BALL
30 SEC  HOLD LEFT ARM PLANK ON BALL

1 CRAB WALK F/R
ONE ARM OVER HEAD BALL LUNGE ALT STEP BACK 
20 SEC ON 10 SEC OFF      4 ROUNDS LEFT ARM OVER HEAD
20 SEC ON 10 SEC OFF      4 ROUNDS  RIGHT ARM OVER HEAD
30 SEC LUNGE HOLD RIGHT ARM OVER HEAD
30 SEC LUNGE HOLD LEFT ARM OVER HEAD

1 BEAR CRAWL F/R
TRI PUSH UP ON BALL
20 SEC ON 10 SEC OFF    8 ROUNDS
1 MIN TRI HOLD 1 INCH OFF BALL

1 CRAB WALK F/R
BALL CLEAN AND SQUAT
20 SEC ON 10 SEC OFF      8 ROUNDS
1 MIN SQUAT HOLD W/BALL AT SHOULDERS
1 BEAR CRAWL F/R