Wod Sunday 9/24/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

 Bench press 12 minutes to work your way up to a heavy 2

 3.     Wod:

“Midline Pull”

 20 minute cap

  •  50 Ab-mat sit-ups
  • 10 Burpees
  • 25 Chest to bar pull-ups

Then

  • 40 ab-mat sit-ups
  • 10 Burpees
  • 20 Chest to bar pull-ups

then

  • 30 Ab-mat  sit-ups
  • 10 Burpees
  • 15 Chest to bar pull-ups

then

  • 20 Ab-mat  sit-ups
  • 10 Burpees
  • 10 Chest to bar pull-ups

then

  • 10 Ab-mat  sit-ups
  • 10 Burpees
  • 5 Chest to bar pull-ups

*Every 4 minutes run 100m

Beginner:

  • 25 Ab-mat sit-ups
  • 5 Burpees
  • 15 Jumping pull-ups

then

  • 20 ab-mat sit-ups
  • 5 Burpees
  • 12 Jumping pull-ups

then

  • 15 Ab-mat  sit-ups
  • 5 Burpees
  • 9 Jumping pull-ups

then

  • 10 Ab-mat  sit-ups
  • 5 Burpees
  • 6 Jumping pull-ups

then

  • 5 Ab-mat  sit-ups
  • 5 Burpees
  • 3 Jumping pull-ups

*Every 4 minutes run 50m

Intermediate:

  • 50 Ab-mat sit-ups
  • 10 Burpees
  • 25 pull-ups

then

  • 40 ab-mat sit-ups
  • 10 Burpees
  • 20 pull-ups

then

  • 30 Ab-mat  sit-ups
  • 10 Burpees
  • 15 pull-ups

then

  • 20 Ab-mat  sit-ups
  • 10 Burpees
  • 10 pull-ups

then

  • 10 Ab-mat  sit-ups
  • 10 Burpees
  • 5 pull-ups

*Every 4 minutes run 100m
team-work

Team work!

Posted in WOD

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