WOD

WOD – 130427

General Warm-up: 1000m Row/800m Run Group Mobility WOD: For time: 100 Pullups 100 Situps 100 Pushups 100 Box Jumps (24″/20″)

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WOD – 130425

General Warm-up: 1000m Row/800m Run Group Mobility Skill: 10 min Ring Work WOD: 3 rounds each for time of: 800m Run Rest 3 minutes

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WOD – 130424

General Warm-up: 1000m Row/800m Run Group Mobility Skill: 100 Double Unders w/ 5 Burpee penalty every time you stop or miss WOD: 1a. 3 X 5 Bench Press – AHAP 1b. 3 X ME Pullup 2a. 3 X 10 Glute-ham Raise 2b. 3 X 10

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WOD – 130423

General Warm-up: 1000m Row/800m Run Group Mobility Skill: 10 min Handstand Practice WOD: 5 Rounds for time of: 50 Squats 50 Double Unders

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WOD – 130422

General Warm-up: 1000m Row/800m Run Group Mobility Strength: 3 X 3 Power Clean WOD: 15 min AMRAP of: 9 Deadlift (155/105) 12 Hand Release Pushup 15 Box Jump (24″20″)

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WOD – 130420 – Partner WOD

General Warm-up: 1000m Row/800m Run Group Mobility Partner WOD: Partner #1 2 rounds of: 10 Handstand Pushup 15 Squats Partner #2 Rowing *each person completes each station 3 times. **score is total time and total meters with the emphasis on a fast time.

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WOD – 130419 – Benchmark “Helen”

General Warm-up: 1000m Row/800m Run Group Mobility WOD: “Helen” 3 Rounds for time of: 400m Run 21 KB Swings (55/35) 12 Pullups Stabilization: 2 X 10 each leg – 3 Point Toe Touches on BOSU

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WOD – 130418

General Warm-up: 1000m Row/800m Run Group Mobility Skill: Kipping Pullups WOD: Pushup Breathing Ladder Perform 1 pushup, take 1 deep breath, 2 pushups, 2 deep breaths, 3 pushups, 3 deep breaths, etc….all the way to 15 then work your way back down to 1. Conditioning:

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WOD – 130417

General Warm-up: 1000m Row/800m Run Group Mobility Skill: 100 Double Unders with a 5 Burpee penalty every time you stop or miss WOD: 1a. 3 X 5 Back Squat, heaviest possible 2a. 3 X 10 Glute-ham Raise 2b. 3 X 5 Back Extension 2c. 3

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