3/31/16…WOD

3/31/16…WOD

Warm up: GW#2

Skill/Strength:

4 Rounds (not for time)

  • 50 Foot Walking lunge (holding KB or DB in hands you choose weight)
  • 1 MIN Plank hold
  • 1 MIN Super Man Hold

Workout:

12 MIN AMRAP

  • 6 S2OH 115/75
  • 8 T2B
  • 10 Box Step ups 24/20

 

3/29/16…WOD

Warm up: GW#10

Skill/Strength:

18 MINs to Complete

  • 5 x 6 RDL’s (Light to Moderate weight)
  • 5 x 6 Barbell Rows (Choose weight you can do with good position)
  • 5 x 45sec HS Hold

Workout:

6 Rounds

  • 15 Wallballs 20/14
  • 8 Pull-ups

rest 30 Sec

*Challenge your self with Heavier Wallball and C2B Pull-ups*

3/26/16…WOD

Warm up: TC

WOD:

Teams of 2

3 Rounds

  • 40 AB-Mat sit ups (Work same time)–Split reps
  • 30 Dumbbell Snatches–you choose weight (Split reps on person works at a time)
  • 20 Pull-ups (Work at same time)– Split reps
  • 10 Wall Climbs (Alternate)– Split reps

After the 3 Rounds—- Run 800m

3/23/16…WOD

Warm up: GW#6

Strength:

  • 5×5 Push Press @ 70-75% 1RM

WOD:

8 Rounds

  • Run 200m
  • 30 DU

Every time you mess up on DU or Single Skips—- 3 Burpee Penality

 

Post Workout:

  • Calf Mobility—- lacrosse ball/Foam roller (5 MINs)
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