WOD for Monday 05/05/14 Happy Birthday JoLo! Warm up: (10 min) Coach’s choice Skill: (10 min) Review WOD movements “Cinco de JoLo” Compare to Saturday, May 4th, 2013 WOD: (40 min) Teams of two. If teammate drops their hold you must stop your reps or they don’t count. If a team is mixed (boy/girl) they will run with a 35# plate For time: Run 800 meters carrying 1 (45#/25#) plate – Pass the plate back and forth as needed between teammates Then: 5 rounds per person 5x Push press (95#/65#) – While one person does 5 reps, the other holds the weight overhead Then: 5 rounds per person 5x Back squat (95#/65#) – While one person does 5 reps, the other holds the bottom position Then: 5 rounds per person 5x Hang Power Cleans (95#/65#) – While one person does 5 reps, the other holds the hang Then: 5 rounds per person 5x Sit ups – While one person does 5 reps, the other person holds a sit up half way down Then: 5 rounds per person 5x Push ups – While one person does 5 reps, the other person holds the down position 2” off the ground Then: Run 800 meters carrying 1 (45#/25#) plate – Pass the plate back and forth as needed between teammates 30 minute cap Post time to comments. Skill of the month: Handstand...
Posted on: Mon, 05 May 2014 01:27:37 +0000
Trending Topics
Recently Viewed Topics
© 2015