Saturday May 4th 2013

By paul
In May 3, 2013
On WODs
706 Views
Frank

Frank

WOD (Crossfit Team WOD)

A. Burpee “Roxanne”

B. In teams of four complete the following:
250 Double unders
100 Meter buddy carry (each)
200 Kettle-bell swing (53/35)
100 Meter buddy carry (each)
150 Push-up w/ feet on plate
100 Meter buddy carry (each)
100 Toes to bar
100 Meter buddy carry (each)
– With one person working at a time

PumpFit (7:00 am)

Intro…
5 Rounds
100 Singles + 35 Double unders
12 Ring push ups
24 Jump squats

The Primer…
3-4 Sets
DB “Sevens” curls
rest 20 sec
14 Dips
rest 1 min

4 Sets
“Pull up complex”
3-5 Dead hang pull ups, rest 10 sec
3-5 Chest to bar pull up, rest 10 sec
3-5 Pull-up
rest 1 min

The Grind…
OTM X 7 minute
10 Wall ball
10 Burpee
OTM X 7 minutes
10 DB push press
10 Box Jump overs (24/20)

The Pack…
“Stations”
45 sec. on 15 sec. off
Flutter kicks (plate locked out overhead)
Toes to bar
Med. ball russian twist
Barbell roll outs

Ready to get started?

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