May 2, 2018

 

a) WARM UP:

Happy bday Glenn!

  • 44 burpees
  • 15 second ankle stretch per side
  • 10 samson stretch
  • 15 second lat stretch per side
  • 10 mountain climbers
  • 15 second hamstring stretch per side
  • 10 good mornings
  • 15 second wall stretch
  • 10 jump squats
b) STRENGTH:

3 Sets with 3 minutes in between:

  • 1 Length heavy sled push As Heavy As Possible
  • 10 Calories on airbike As Fast As Possible
c) Specific warmup

  • Set up for workout – 1 round 3 reps of each with empty bar

Jess’ MOTM WOD:

ascending weight ladder in 14 minutes

  • 5 overhead squats
  • 10 pistols
  • 5 front squats
  • 10 box jump overs
  • 5 back squats
  • 10 wallballs
  • 5 deadlifts
  • 10 speed skater jumps

** each round will be increasing weight

(R1 95/65

R2 115/85

R3 135/95

R4 155/105

R5 185/125

R6 205/135)

** At the 14:00 mark, everyone outside to do:

The unfortunate leg finisher:

  • 100 meter walking lunge

into

  • 300 meter sprint to finish

** if you are injured and cannot run, you will lunge to the speed bump and back, and then row 400m**

Posted in WOD