Thursday, July 30, 2015

Ha’a making the rope climb look easy — even with opihi in his hand. Keep hanging on: 2015 VA Games announcements coming soon!

073015 WOD

A. 4:00 Tabata

Double-unders

V-ups

B. Every minute on the minute for 24 minutes (6 sets of each):

Minute 1: 200/150 meter row

Minute 2: 15 wall balls

Minute 3: 100-meter run

Minute 4: 12 chest-to-bar pull-ups

>> On-Ramp

EMOM 20:00 (5 sets of each)

Minute 1: 200/150 meter row

Minute 2: 10 wall balls

Minute 3: 100-meter run

Minute 4: 12 supine rows

C. Mobility

1. Trap partner smash with PVC

1:00 / side / person

2. Quad smash with lacrosse ball

2:00 / side

3. Optional – Front delt smash with barbell

1:00 / side