Thursday, August 27, 2015
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