Thursday, May 14, 2015

The many faces of mobility. We love Thursdays!

051415 WOD

A. In 5:00 with teams of two:

Partner 1) 100-meter run + 10 reverse lunges

Partner 2) ME sit-ups

Switching

B. 15:00 AMRAP *

200-meter run

5 chest-to-bar pull-ups

10 jumping lunges with barbell (45/35)

15 rebounding ball slams (30/20)

* Optional team workout where one partner runs while other person performs AMRAP of pull-ups, lunges and ball slams; when runner returns, partners switch. Score is rounds and reps of three movements.

>> On-Ramp

12:00 AMRAP

200-meter run

5 ring rows

10 reverse lunges

15 ball slams

C. Mobility

1. Partner quad smash (2:00 / side / person)

2. Partner triceps smash (1:00 / side / person)