WOD

4.27.13

Main – WOD

View Public Whiteboard

Standard (No Measure)

Run 400
PVC Passthrough
10 OHS
Sampson Stretch
Squat stretch
Walking Lunge
Toy Soldiers

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

4.26.13

Main – WOD

View Public Whiteboard

Warm-up (No Measure)

Run 400
PVC Passthrough
10 OHS
Sampson Stretch
high knee pull stretch complex
superman stretch
toy soldiers

Conditioning (Time)

Run 400
25 hip ext
Run 800
50 grasshoppers
Run 400
75 squats
Run 800
100 sit ups
Run 400

4.24.13

Main – WOD

View Public Whiteboard

Warm-up (No Measure)

400 m run
PVC Passthrough
10 OHS
sampson stretch
walking lunge
15 hip ext
20 squats
handstand stretch 30 seconds

Conditioning (Time)

10-9-8-7-6-5-4-3-2-1
Wall ball (20/16)
dips
toes to bar

Conditioning

work on something you suck at for 10-15 minutes. Maybe the goal from your goal board.

4.23.13

Main – WOD

View Public Whiteboard

Warm-up (No Measure)

Run 400 M
PVC Passthtrough
10 OHS
Sampson Stretch
squat stretch
high knee pull stretch complex

MobWoD 27 – Necking

Danny (AMRAP – Rounds and Reps)

W Rx 20 in box and 80# Push press
20 minute AMRAP of:
30 Box Jump, 24″
20 Push Press, 115#
30 Pull-ups

4.23.13

Main – WOD

View Public Whiteboard

Warm-up (No Measure)

Run 400 M
PVC Passthtrough
10 OHS
Sampson Stretch
squat stretch
high knee pull stretch complex

MobWoD 27 – Necking

Danny (AMRAP – Rounds and Reps)

20 minute AMRAP of:
30 Box Jump, 24″
20 Push Press, 115#
30 Pull-ups