SUNDAY WOD 5/3/15

2
May

SUNDAY WOD 5/3/15

20150323_191240

 

CrossFit WOD
DYNAMIC WARM UP
Coach Choice/Movement Specific Prep

Baseline workouts to re check in 30 days

1 Mile Run AFAP
1K Row AFAP
800m Run AFAP
500m Row AFAP
400M Run AFAP
1 Min MAX Strict Pull ups/ if you are using a band, use a challenging band. (Someone must count for you)
1 Min Max Push Ups/ Chest must touch ground and elbows locked out at top. (Someone must count for you)
1 Min Max Burpees (someone must count for you)

Rest Accordingly between workouts


You can complete any of these in any order.  Pair up with someone so you one person can count or time the other person.

Post results to journal.

 


Boot Camp WOD
CONDITIONING WOD #1

10 Min AMRAP
4 (2/2) Turkish Get Ups
8 Lateral Hops (over TGU KB or DB; 1,1,2,2,3,3…)
12 Goblet Squats
16 Sit Ups

CONDITIONING WOD #2
2 Rounds
1 Min ME at Each Station
Singles or Doubles
Calorie Row
Pull Ups
Tire Flips
Wall Balls
Toes Thru Rings
Plank K2E
Ball Slams