WOD Tue 5-21-13
WOD Mon 5-20-13
May 19, 2013WOD Wed 5-22-13 “Elizabeth”
May 21, 2013WOD Tue 5-21-13
Ryan works while Maggie sleeps
(0-10) Warmup: 500M Row Banded shoulder stretches 3 Rounds: 10 Ring rows 10 Ring dips 10 GHD situps (10-25) Gymnastics Skill: Muscle-up Spend 15 minutes working on Muscle-up progressions on the rings – target your weak areas! (30-50) WOD: 3 Rounds for time 30 Pushups 40 Overhead walking lunge steps 45/25# plate (Int:35/15# plate, Beg: Lunge steps with arms held overhead) 50 Doubleunders (Sub for today will be 150 singles with a 50ft shuttle run every 50 reps) (50-60) Cool Down: 1) Walk/stretch 100M 2) 30 ft lunge steps with stretch at bottom 3) Seated figure 4 hip and hamstring stretch 4) Barbell or foam roller calf smash