WOD Mon 5-20-13
May 19, 2013
WOD Wed 5-22-13 “Elizabeth”
May 21, 2013

WOD 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