the WOD

Sunday, April 7, 2013

300 Squats
100 SDLHP

Run 5M (54:41)

rWOD
3x15
GHD Sit Ups, GHD Back Extensions, KB Swings (35)
Bench Press @ 135 2x10, 1x5
Pull Ups 15,15,10

15 min handstand walk
100 Push Ups
100 Russian Twists @ 25lbs

Tabata Sprints @ 10.0 MPH
Power Cleans 10x2 on :45sec @ 135lbs

100 Push Ups

(at work)

100 Burpees / 100 Jump Ropes
75 Push Ups / 75 Push Ups
50 Jump Squats / 50 Jump Ropes
25 Dive Bombers / 25 Jump Ropes

(at work)

5k (treadmill 3%) (29:04)

rWOD
3x15
GHD Sit ups
GHP Hip Extensions
KB Swings (35)

3x10
Bench Press (135)
Pull Ups