Thursday, March 5, 2015

photo(868)Anders hit a PR on his CJ during 15.1/15.1A. Bring on 15.2 — it drops today at 3 p.m. HST!

030515 WOD

A. Three rounds NFT

250-meter row

10 wall squats

5 strict pull-ups

B. AMRAP 5:00

10 v-ups

20 consecutive double-unders / 40 consecutive single-unders*

* Every time you miss, drop and do one burpee

Rest 2:30

AMRAP 5:00

10-calorie row

15 wall balls (20/14) to 10′ target

Rest 2:30

AMRAP 5:00

15 American kettlebell swings (53/35)

10 rebounding slam balls (30/20)

>> On-Ramp

5:00 AMRAP

10 sit-ups

40 single-unders

Rest 2:30

5:00 AMRAP

10-calorie row

10-15 air squats

Rest 2:30

5:00 AMRAP

15 Russian kettlebell swings

10 slam balls

C. Mobility

1. Couch stretch with hip opener (1:00/side)

2. Hip/glute smash with lacrosse ball (1:00/side)

3. Front delt / pec smash with lacrosse ball (2:00/side)

4. Forearm smash with barbell (2:00/side)