WOD 2.26.15 Thursday

Warmup:

  • Run 600m
  • Agile 8
  • Shoulder Alpahabet

A. AMRAP 10 work @ 85%

  • 15 Air Squats
  • 1 Wall walk
  • 15 Air Squats
  • 2 Wall walks
  • 15 Air Squats
  • 3 Wall walks
  • etc…

Rest/prep 5-8 minutes

B. AMRAP 10 @85%

  • 15 SDLHP – 75/55#
  • 12 Step-ups – 6/leg alternating.
  • 9 AbMat situps

C. Shoulder Mobility/stretch

Advertisements

WOD 11.27.13 Wednesday

2011-Turkey1A. Back Squats

  • 5-5-5-5-5

B. 5 Rounds (each round For time)

  • 400m Run
  • 20 speed skaters (2-count)
  • 20 KB Swings
  • 20 AbMat sit-ups
  • REST 1 min

C. optional– pick one:

  • 25 T2B
  • 25 K2E
  • 30 v-ups