W.O.D. 04-17-2014

 

 

 

warm up: five minutes jump rope/ five minutes row
skill: strict vs. kip
wod
“Jag 28″
For time:
Run 800 meters
28 Kettlebell swings 53/35
28 Strict Pull-ups
28 Kettlebell clean and jerk 53/35 each
28 Strict Pull-ups
Run 800 meters
Cool down- leg stretches, arm bar stretches

image

W.O.D. 04-07-2014

image

Warm up: 5 minutes foam roller, 20 wall balls, 20 med ball sit ups, 20 burpees
Strength and skill: extra mobility
WOD
For time: 45 min cut off
50 pull-ups
400-meter run
95/65lb. thruster, 21 reps
800-meter run
95/65lb. thruster, 21 reps
400-meter run
50 pull-ups
Cool Down: stretch

 

W.O.D. 04-03-2014

Warm up: 5 minute foam roll, 200 m farmers carry, 30 Burpees
Strength and skill: front squat 3-3-3-3-3
WOD
FGB
Push press 75/45
Sit ups
Box jumps 20/16
Wall balls 20/15
Front squat 75/45
3 rounds
Cool Down: 50 back extensions and 50 crunches and stretch

image