Thursday, August 27, 2015

photo(991)Shaka, brah!

082715 WOD

A. 5:00 in teams of two:

Partner 1) Run 100 meters

Partner 2) Weighted plank hold (45/25)

Both do 5 synchronized HR push-ups, then switch

B. Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – Row 200/150 meters

Minute 2 – 15 ball slams (30/20)

Minute 3 – 10 dumbbell thrusters (30/20)

Minute 4 – 4-6 strict pull-ups (add weight if these are easy)

>> On-Ramp

Minute 1: Row 150/100 meters

Minute 2: 15 ball slams

Minute 3: 10 air squats

Minute 4: 6 ring rows

C. Mobility

1. Trap smash with PVC

2:00 / side

2. Quad / IT band smash with foam roller

2:00 / side

3. Pigeon pose

1:00 / side