08/07/2015

08/07/2015

5 minute clock
a) run 200 meters
b) burpees x 10 (5 for beginners)

mobility :
a) pass thrus x 1 min
b) back + hip stretching

core work :
a) tabata plank

 

member wod

for time :
100 double unders
50 situps
45 wall ball (20/14)
40 push press (115/85)
35 toes to bar
400 meter run
30 hang cleans (115/85)
25 calorie row
20 burpee pullups
15 deadlifts (225/155)
400 meter run

 

beginner wod

for time :
100 single unders
45 air squats
40 pushups
35 situps
run 400 meters
30 medicine ball cleans
25 calorie row
20 burpees
run 400 meters


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