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WOD – Wednesday, February 29, 2012

28
Feb

WOD – Wednesday, February 29, 2012

Happy Leap Day – This will officially be the last day that I post a warm-up unless there is  a huge outcry from the masses.  Everyone knows the drill by now.  The purpose of our warm-ups is to increase our body temperature and prepare ourselves for the strength work and WOD to follow.  We like to include movements that work most if not all of the human movement patterns God blessed us with, and we will continue to do this under your coaches direction.  Squats, horizontal presses, vertical presses, horizontal rows, vertical rows, hip extensions, and hip flexion exercises will remain in the forefront of our “warm-up routine”  Why, because jogging on a treadmill just won’t prepare you for heavy snatches or fun metcons like Diane, or Fran.

Warm-up: 50 Double unders, 10 push-ups, 10 ring rows, 10 sit-ups, 10 Kb swings, 30 Second Samson Stretch

Strength/Gymnastics: Gymnastics – Work on Kipping pull-ups, Bar Muscle-ups, or inverted hangs depending on level

WOD:

For time:
Row/Run 2K
50 Wall-ball shots, 20 pound ball
Row/Run 1K
35 Wall-ball shots, 20 pound ball
Row/Run 500 meters
20 Wall-ball shots, 20 pound ball

Post time to comments.

Time domain:  20-25 minutes


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