WOD Wed 5-15-13 “Amanda” or “Jackie”

WOD Tue 5-14-13
May 13, 2013
WOD Thu 5-16-13
May 15, 2013

WOD Wed 5-15-13 “Amanda” or “Jackie”

Coach Marty rocking the handstand pushups!

Warmup:

Run 1 outdoor lap
15 situps
15 squats
15 pushups
15 pullups
15 toes to bar
15 Front squats (barbell)
15 burpees
 
Benchmark WOD:
“Amanda” (Experienced athletes only)
For time – 9-7-5 Rep sets of
Muscle up
Snatch 135/95 (must perform a squat snatch for Rx status)
 
“Jackie” (Intermediate and Beginner)
For time
1000M Row
50 Thrusters 45 (guys and ladies)
30 Pullups
 
Cool Down:
1) Couch Stretch – 2 minutes each leg
2) Partner split stretch
3) LAX ball – sub scap, 1 minute each side
4) LAX ball – Glutes/hips, 1 minute each side

 

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