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wods

Monday March 10, 2014

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 dead hang pull ups

10 abmat sit ups

10 back extensions

10 squats

10 second squat stretch

Sunday March 9, 2014

Friday March 7, 2014

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

5 dead hang pull ups

10 abmat sit ups

10 back extensions

10 overhead squats with pvc pipe

 

Thursday March 6, 2014

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 dead hang pull ups

10 abmat sit ups

10 good mornings

10 squats

Wednesday March 5, 2014

Run or row 250 meters

Group warm up:

Thunderstruck (jumping jacks, single KB deadlift and squats)

Tuesday March 4, 2014

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

5 dead hang pull ups

5 dips

10 v ups

10 good mornings

10 squats

Sunday March 2, 2014

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 abmat sit ups

10 back extensions

10 squats

Thursday February 27, 2014

Run or row 250 meters
Then, 3 rounds of:
10 slasher to halo (25/15)
10 wall balls (20/14)
10 abmat sit ups
10 back extensions

Wednesday February 26, 2014

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch with pvc

10 wall balls

10 v ups

10 back extensions

10 OHS with pvc pipe

10 second squat stretch

Tuesday December 10, 2013

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