WOD- April 3rd, 2014

THURSDAY

w/u

50 sit ups

40 squats

30 push ups

20 pull ups

10 hspu

 

WOD

Partner WOD

 

Round 1

Deadlift hold and turf run

Partner 1: Run 400m (down & back 10 times)

Partner 2: Hold 135#/95# bar

 

If partner 2 drops bar, partner 1 must STOP running until partner 2 picks bar up again.

 

Round 2

Bar overhead & turf run

Partner 1: Run 400m (down & back 10 times)

Partner 2: Hold 75#/45# bar overhead. “Active shoulders”

 

If partner 2 drops bar, partner 1 must STOP running until partner 2 picks bar up again.

 

Round 3

Wall sit and turf run

Partner 1: Run 400m (down & back 10 times)

Partner 2: Hold a perfect wall sit

 

If partner 2 drops to floor or goes above perpendicular, partner 1 must STOP running until partner 2 resets.

Round 4

Plank pose and turf run

Partner 1: Run 400m (down & back 10 times)

Partner 2: Hold a plank pose

 

If partner 2 drops knees to floor (butt up okay), partner 1 must STOP running until partner 2 resets.

C/d

Stretch

 

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *