Tuesday, April 22, 2014

042214 WOD

A. 5:00 with teams of two:

Partner A) 100-meter waiters walk with KB (switch arms at 50 meter mark) + 3 burpees

Partner B) front plank hold

If B drops, before A is finished, both teammates must do 5 burpees before continuing.

B. Clean

Take 15 minutes to establish a heavy clean for the day. Once you fail, drop 25 pounds and work back up by 5 lb increments. Once you fail again, you are done.

C. For time:

400-meter run

40 double-unders

30 Russian kettlebell swings (53/35)

20 toes-to-bar

10 man makers (35/25)

20 toes-to-bar

30 Russian kettlebell swings

40 double-unders

400-meter run

>> On-Ramp

For time:

400-meter run

20 DU attempts or 40 singles

15 Russian kettlebell swings

10 tucks / v-ups

5 man makers AHAP

10 tucks / v-ups

15 KB swings

20 DU attempts / 40 singles

400-meter run