Tuesday 5/7 Team WOD
–Warm up
400 meter run
With PVC pipe
10 pass thru’s
10 OHS
10 pass thru’s
10 OHS
10 pass thru’s
10 OHS
–Skill
toes to bar
dynamic stretches
Practice T2B/mobilize hips
Work on Kipping and Knees 2 elbow/ T2B
10 thru the window
3 scorpion stretches (3 per leg, 5 second hold)
10 push behind the bar
3 spiderman stretches (3per leg, 5 second hold)
10 knees 2 elbow
3 iron crosses (3 per leg, 5 second hold)
-Training
Partner WOD
2 athlete’s per team
10 min AMRAP
Athlete A 400 METER RUN
Athlete B Max T2B
(scale options knees 2 elbows/ knees to stomach/ AB MAT SIT UPS)
When partner A returns from run, partners switch. Count total number of T2B as a team.
5 min rest
10 Min AMRAP
Athlete A 20KB swings (53/35)
Athlete B Max Burpees
Athlete A swings KB while Athlete B does max burpees
(If Athlete A REST, Athlete B MUST ALSO STOP, BURPEE REPS WILL ONLY COUNT WHILE KB IS BEING SWUNG)
Athletes must switch once they have completed 20 reps KB.
Count up total number of burpees done as a team
2013 05 06