WOD Sat 4-20-13
WOD Fri 4-19-13
April 18, 2013WOD Mon 4-22-13
April 21, 2013WOD Sat 4-20-13
Evening group working hard on the thrusters!
Warmup: Partner warmup 400M run 30 ft. duck walk 30 ft. bear crawl 30ft. deep lunge steps 30 ft. unweighted death-march 60ft. side hops 10 Partner Wallballs 10 Partner alternating Box jumps WOD: Tag team (only one partner working at a time) – Complete the following for time Team Row 1K – mandatory switch every 250M Then: 2 rounds through the following circuit 20 burpees 40 Wallballs 20#-10ft/14#-9ft 60 KB Swings 24/16kg 80 Box Jumps 24/20 100 Abmat Situps 4 x 100M shuttle runs (switch each run) Team Row 1K – mandatory switch every 250M Cool Down: 1) Walk/Jog 200M 2) Foam Roller – lats/shoulders – 3-4 minutes working on the middle back and lats 3) LAX ball sub scap – 10x arm passes each arm 4) Partner hip stretch