WOD Blog

Fri, Jan 31 2014

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3190 days ago)

DL and FT SQT Skills


(Time)
W/UP:
400 m run
2 rnds
25 ft walking alt hands to toes
4 slow count push ups (4 sec down/4 sec up)
10 front leg swings (each leg)
10 side swings (each leg)

SKILL:
DL PVC pipe 5 minutes (work on perfect form)
FT SQT PVC pipe 5 minutes (work on perfect form)

WOD
FOR TIME:
50 DL PVC pipe
10 burpess over bar/pvc
50 FT SQT PVC pipe
10 burpees over bar/pvc
25 DL PVC pipe
5 Burpees over bar/PVC
25 FT SQT PVC pipe
5 Burpees over bar/pvc
50 situps

CASH OUT:
3x30 sec 3rd world squat hold/stretch


1st12:02 RxDebra Fri, Jan 31, 2014
2nd13:53 O`Hagan Fri, Jan 31, 2014

Debra12:02 Rx
O`Hagan13:53
45 Sec Planks for Burpees