WOD 6/27/14

WOD 6/27/14


 


1) Squat (Strength)

10 x 3 across

Back Squat


2) WOD

For Time:

30 Burpee Box Jumps (24/20)

400m Run

15 Power Snatches (135/95)

800m Run

15 Snatches (135/95)

30 Burpee Box Jumps


3) Press (Strength)

6 x 4

Push Press

_____________________________________________________________________

Cardio Club (Recommended every day) 

3 RFT:

500m Row

30 DU

6 x 30yrd Shuttle Sprints (front to back on turf or one side to the other in the front are both 30 yrds)

*Write "CA" next to your name on the board if you completed this for the day


Core Club (Recommended 3x/wk, NOT every day)

Rounds of:

25 GHD Sit Ups (go down as far as you can) (PLEASE watch the video below if you are doing GHD Sit Ups)

15 Windshield Wipers 

20 T2B

*Write "CO" next to your name on the board if you completed this for the day


Demo Videos:

Windshield Wipers: 

I have a variation of this movement if this version is too difficult

 


GHD Sit Ups: PLEASE watch this video if you are trying GHD Sit Ups