WOD 4.30.13

A. H2T

B. SKILLING IT!
10 minute focus: armstand
-hold, walk, pushup

C. 1 ROUND FT
10 burpee box jump (lateral jump)
20 pull-up
30 KB swing 53#/35#
400m run
50 squat
400m run
30 KB swing
20 pull-up
10 burpee box jump

D. WARMDOWN
open hips
banded shoulders

By |April 30, 2013|WOD|0 Comments

WOD 4.29.13

A. H2T

B. SKILLING IT!
10 minute focus: pull-up
-plumb line swing, pull-up, kip, butterfly

C. “Elizabeth”
21,15,9 FT
squat clean 135#/95#
ring dip

D. WARMDOWN
open hips
banded shoulders

By |April 29, 2013|WOD|0 Comments

WOD 4.27.13

A. H2T

B. STRENGTH
Back Squat 5×5

C. AMRAP 15: Partner WOD
15 wall ball 20#/14#
200m run
25 jumping pull-up
-partners alternate movements continually until time expires

D. WARMDOWN
open hips
open calves/ankles

By |April 27, 2013|WOD|0 Comments

WOD 4.26.13

A. H2T

B. SKILLING IT!
10 minute focus: rings
-support, dip, muscle-up

C. 3 ROUNDS FT
400m run
30 squat
20 ball slam 30#/20#
10 pull-up

D. WARMDOWN
open hips
open calves/ankles

By |April 26, 2013|WOD|0 Comments

WOD 4.25.13

A. H2T

B. SKILLING IT!
6 minute focus: Armstand
-hold, walk, push-up

C. TABATA
burpee
-score is lowest # of burpees performed across any of the work sets

Rest exactly 4 minutes

AMRAP 8
8 overhead squat 95#/65#
16 box jump 24″/20″

D. WARMDOWN
open hips
banded shoulders

By |April 25, 2013|WOD|0 Comments