wods

Tuesday May 6, 2014

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 ghd sit ups

10 good mornings

10 squats

Monday May 5, 2014

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

>10 dead hang pull ups

10 abmat sit ups

10 back extensions

10 squats

10 second squat stretch 

Sunday May 4, 2014

Rest day.

Friday May 2, 2014

 

Run or row 250 meters

Then, 3 rounds of:

10 slasher to halo (25/15)

10 ball slams (20/10)

10 abmat sit ups

10 back extensions

10 squats

10 second prisoner stretch per side

Thursday May 1, 2014

 

Run or row 250 meters

Then, 3 rounds of:

10 pass through with lunge

10 push ups

10 toes to bar

10 good mornings

Wednesday April 30, 2014

 

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 good mornings

10 squats

5 spider mans per side

Tuesday April 29, 2014

 

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 wall balls

10 GHD sit ups

10 good mornings

10 second L sit on dip bars

Monday April 28, 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

Friday April 25, 2014

 

Run or row 250 meters

Then, 3 rounds of:

10 slasher to halo (25/15)

10 ball slams (20/10)

10 abmat sit ups

10 back extensions

10 squats

10 second prisoner stretch per side

Thursday April 24, 2014

 

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 pass through with lunge

10 push ups

10 toes to bar

10 good mornings

1 91 92 93 94 95 99