WOD 12.3.14 Wednesday

4bdea-im-training-for-a-marathona-netflix-marathon-ecard

Warmup: Foam Roll

  • Run
  • Agile 8
  • 10 hip bridge
  • 20 lateral tube walk each direction
  • 10 walking lunges/ leg
  • 10 Good Mornings

A. Deadlift

  • 5-5-5-5-5

B. For Time:

  • 5o Double unders (200 singles) + 25 Wall Ball
  • 40 Double unders (160 singles) + 20 Wall Ball
  • 3o Double unders (120 singles) + 15 Wall Ball
  • 20 Double unders (80 singles) + 10 Wall Ball
  • 10 Double unders (40 singles) + 5 Wall Ball

Rest 2 mins EXACTLY, then:

  • 25 V-ups+ 10 Ring dips
  • 20 V-ups +8 Ring dips
  • 15 V-ups + 6 Ring dips
  • 10 V-ups + 4 Ring dips
  • 5 V-ups + 2 Ring dips

C. Cool Down 30s each

  • Up/Down dog
  • LaX ball smash shoulders (Ant. + Post.)
  • Peanut ball- low back
  • Happy baby
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