WOD Blog

Fri, Mar 7 2014

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3193 days ago)

10/50


(Time)
Warm up:
Dots 2x
Zombie Walks
Butt Kickers
Inch Warms --->
Spiderman <---

Mobility
Crossover Sym
Shoulder Distraction
Stretch Hams, Quads and Calf (Gastroc/Soleus)

Ten Fifty (Time)

50 Box Jumps  Rx(24/18)  
50 'Scaled Pull-ups' (Ring Rows or jumping pull-ups)
50 Kettlebell Swings  Rx(35# work on form)
50 Walking Lunges
50 'V' Sit-ups
50 Push Press  Rx(45# or 35# bar)
50 Back Extensions
50 Wall ball (14#)
50 Burpees
50 Double Unders / RX2 Singles (100 singles)

Planned: Sat,Mar22,2014 Fri,Mar7,2014
TodayAll Time

O`Hagan47:23
Singles
Debra44:23
Singles