WOD

5.11.13

Main – WOD

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Warm-up (No Measure)

Run 400
PVC Passthrough
10 OHS
Sampson stretch
walking lunges
2 rounds
15 Ktb swings
10 pull ups
5 handstand pushups

Conditioning (Time)

4 rounds
50 squats
400 meter run

Isabel (Time)

10 O’clock class only.
For Time: 30 Snatches, 135# / 95#

5.9.13

Main – WOD

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Warm-up (No Measure)

Run 800
PVC Passthrough
10 OHS
Sampson stretch
High Knee Pull Stretch Complex
bear crawls
Toy Soldiers

Double-Unders (10 minutes of DU work. )

Death by Burpees (AMRAP – Rounds)

add one burpee for each additional minute until you cannot complete the burpees within the minute. For example,1 burpee the first minute, 2 burpees the second minute, etc.

P-Man

Main – WOD

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Warm-up (No Measure)

Run 800
PVC Passthrough
10 OHS
Sampson stretch
walking lunge
toy soldiers

Conditioning (Time)

AMRAP – 20 minutes
5 – wallballs (20/16)
7 – burpees
7 – med ball cleans – same ball

P-Man

Main – WOD

View Public Whiteboard

Warm-up (No Measure)

Run 800
PVC Passthrough
10 OHS
Sampson stretch
walking lunge
toy soldiers

Conditioning (Time)

AMRAP – 20 minutes
5 – wallballs (20/16)
7 – burpees
7 – med ball cleans – same ball