WOD Wed. May 8

May 7th, 2013
by:

WOD #1
Death-by
All levels
Perform an Indian Sit-up followed by a Box jump as a compound movement. Add 1 rep to each separate movement per minute. (Example: In Round 2 you will perform an Indian sit-up followed by a box jump, then another Indian sit-up followed by a box jump.)

WOD #2
Chipper For Time
Level 2

  • 50 D/U
  • 40 Wall Balls 20/14# (women’s target at 9′)
  • 30 Burpees
  • 20 Spiderman push-ups
  • 10 C2B Pull-ups
  • 5 Loops, 100 yard
  • 4 Body hurdles
  • 3 under/over the 12′ Wall
  • 2 Double pull-up bar (Up and over)
  • 1 Weaver

 Level 1

  • 50 D/U
  • 40 Wall Balls 20/14# (women’s target at 8′)
  • 30 Burpees
  • 20 Spiderman push-ups
  • 10 C2B Pull-ups
  • 5 Loops, 100 yard
  • 4 Body hurdles
  • 3 12′ wall climbs
  • 2 Double pull-up bar (Just pull-up to grab higher bar)
  • 1 Weaver

 

Basics

  • 50 D/U
  • 40 Wall Balls 14/10# (women’s target at 8′)
  • 30 Burpees
  • 20 Push-ups
  • 10 Pull-ups
  • 5 Loops, 100 yard
  • 4 Balance Beams (without coming off)
  • 3 Body hurdles
  • 2 12′ wall climbs (10 wall hops)
  • 1 Minute Pull-up bar hang

TheWeaver