WOD Blog

Mon, Apr 14 2014

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3191 days ago)

Mad 10


(Reps)
Warm up
1000 row

Mobility
Stretch out ham/glute/calf/quad
Roll out: t spine and entire legs
Crossover symmetry
Shoulder distractions

Skill
Kipping pull-up


WOD: 10 rounds
10 box jumps @ 24'
10 American kettle bell swings (35# for good form)
10 mountain climbers (L & R = 1)

Go on 'Every 2 minutes'

Ab finisher
1 minute plank hold
30 seconds of med ball side to side
30 seconds of flutter kicks
30 seconds of levers
1 minute of plank hold


1st300 RxTomario Mon, Apr 14, 2014

Tomario300 Rx
Consistently around 30 seconds rest