WOD 3.18.15 Thursday

Warmup- Foam Roll

2 Rounds not for time of:

  • 500m Run or Row
  • 15 GHD Sit Ups
  • 15 Hip Bridge
  • 10 Strict Pull ups
  • 10 Push ups or Ring Dips
  • 10 Reverse Lunge Reach (alternating leg Samson Stretch)
  • 10 PVC Pass Thrus
  • 10 PVC OHS / Wall Facing
  • 10 Band Pull-Apart

A. 4 rounds

  • 5 OHS – Start with 50% of 1RM and add weight each set.  These should be done with perfect technique.
  • 10 Balls-to-the-wall sit ups

B. 4 Rounds

  • 10 Sprinter Sit-Ups / Side
  • Max Handstand Hold — or — 4 wall walks
  • 40m rev. tire drag

C. AMRAP 10

  • 10KBS *
  • 2 push ups *
  • 100m run

* go up 2 reps on KBS and Pushups each round!

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WOD 12.1.14 Monday

Warm up:

  • Foam Roll
  • Run 400 m
  • Agile 8

A. Back Squats

  • 5-5-5-5-5

B. The Baseline WOD – Perform for time:

  • 500 m row
  • 40 Air Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups

C. Core:  4 minutes

  • Tabata: elbow plank walk

D. Cool Down: 2 x 30 sec each

  • Toe touch circles
  • Triceps stretch
  • Standing Quad stretch (flamingo)
  • straddle stretch
  • Down dog to Cobra