WOD Fri 4-26-13
April 25, 2013
WOD Mon 4-29-13
April 28, 2013

WOD Sat 4-27-13

Hannah & Julie do over-the-bar-burpees

Warmup:
25 Jumping Jacks
60 ft. Bear Crawl
Partner Superman stretch with PVC – 2 x 30 sec each partner
20 lunge steps
10 Barbell Thrusters (keep that bar out)
4 x 100M shuttle runs alternating fwd/reverse (watch behind you!)
 
Workout Movement Review
– Novice athletes will be doing a pullup/pushup combination
– Experienced athletes will be doing Muscleups
 
WOD – Complete the following for time:
10 Muscleups (Int 30 pullups/30 pushups, Beg: 30 ring rows/ 30 pushups assisted as necessary)
20 Thrusters 95/65 (Int: 65/45, Beg: Scale as necessary, BB or DBs)
30 Burpees
40 Toes to Bar (Coaches Challenge – GHD Situps with two hand touch to floor)
50 Slam balls (30/20)
Then:
Run 1 mile (Sub for running will be a 2K row) for time
 
– Make sure you mark your time at the beginning and end of the run
– There is no rest from the slam balls to the 1 mile run
 
Cool Down:
1) 100M shuttle length – walk/stretch/breathe
2) Down dog – Calf stretch -2 x 30 sec
3) Standing glute stretch – cross one leg over – 2 x 20 sec each leg
4) Couch stretch – 2 min continuous each leg
5) Single LAX ball – middle back to sub scap