WOD 3.30.13

A. H2T

B. EMOM 5
30 second plank hold
10 squat
-SQUEEZE glutes and quads for a stable plank position

C. 1 ROUND FT: PARTNER WOD!
400m run (carrying your wallball)
100 wallball 20#/14#
100 box jump 24″/20″
400m run (carrying your wallball)
-the runs must be executed by both partners simultaneously
-the wallballs and boxjumps are a team effort to be shared in order to achieve fastest time

D. WARMDOWN
open hips + calves

By |March 30, 2013|WOD|0 Comments

WOD 3.29.13

A. H2T

B. SKILLING IT!
6 minute focus: Armstands
-SQUEEZE THOSE GLUTES to connect your lower body to your upper body.
-use a 1:1 work:rest ratio to work this skill. If you hold armstand for 30 seconds, rest for 30 sec.
-work against the wall or with a partner in the middle of the gym.

C. 5 ROUNDS FT “Nancy”
400m run
15 over-head squat 95#/65#

D. WARMDOWN
open hips
open calves

By |March 29, 2013|WOD|0 Comments

WOD 3.28.13

A. H2T

B. EMOM 5
10 KB swing 53#/35#
10 push-up

C. 5 ROUNDS FT
10 hang power clean 135#/95#
20 jumping lunge (each side)
30 ab-mat sit-up

D. WARMDOWN
open hips
banded shoulders

By |March 28, 2013|WOD|0 Comments

WOD 3.27.13

A. H2T

B. SKILLING IT!
6 minute focus: Jump rope
-work those double unders!
-work consistency with body/hand position and jump location

C. 3 ROUNDS: 4 minutes work, 2 minutes rest
30 box jump 24″/20″
30 T2B
AMRAP row (calories)
-your score is the total # of calories across the 3 rounds

D. WARMDOWN
open hips
open calves

By |March 27, 2013|WOD|0 Comments

WOD 3.26.13

A. H2T

B. EMOM 5
7 wall ball 20#/14#
9 box jump 30″/24″

C. AMRAP 12
2 burpee pull-up
2 ball slam 30#/20#
4 burpee pull-up
4 ball slam 30#/20#
6 burpee pull-up
6 ball slam 30#/20#
…continue this pattern until time expires

D. WARMDOWN
banded shoulders

By |March 26, 2013|WOD|0 Comments