WOD 5-15-15



Tabata super set X5
Crunches
Toes to beam-Flutter kicks-Russian twist-Plank twist-Toe touches

4 minute plank

Stretching and mobility for race prep on Saturday
Race packets are ready for pickup!

WOD 5-14-15

WOD
Minutes 1-3
5 Push ups
5 Sit ups
1 Bear crawl
(rest)

Minutes 4-6 
6 Push ups
6 Sit ups
1 Bear crawl
(rest)

Minutes 7-9
7 Push ups
7 Sit ups
1 Bear crawl
(rest)

. . . . . . . . . . . . . . . . . .

(Continue pattern until you get to 10 reps, then increase by 2 reach round)
(Continue until you can not complete a round)

WOD 5-13-15

Skill Practice
L-Pull ups


Countdown WOD
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Dead lifts
&
Choice of:
Handstand Pushups
Ring dips
L- Pull-ups

WOD 5-12-15

Skill practice
Bear Complex


WOD
5 Bear complex
10 bar facing Burpees
4 bear complex
10 bar facing Burpees
3 bear complex
10 bar facing Burpees
2 bear complex
10 bar facing Burpees
1 bear complex
10 bar facing Burpees

WOD 3-11-15

Skill Tests

1 min skill test 2X (retest will be in 4 weeks)
Pull ups
Push ups
Wall balls

WOD
12 Lat pulls
12 Wall ball shots
12 Decline pushups
1 rope climb
Rest and Repeat