Weekend Warrior

Since this weekend I will be jumping out of sand, instead of off of hard wood, 300+ times I figured a little sprint, jump combo is called for. You can do this in our room at ORU or in your backyard, if it is big enough.

5 Rounds for Time
30 ft. shuttle run
(go15 ft. and then back to starting line, turn and go 30ft, then back to starting line, then back to 15ft and returrn to starting line) - that is 1
30 Tuck jumps (knees to chest - or as high as you can get them) - minimum is palms of hands with arms bent at 90 degrees from elbow.

Have fun with this and post your times to comments. Of course scale rounds and #'s accordingly.

doug

Double Tabata Mash-up

 Warm uP
Pass throughs x10
Rotator Cuff WU
Push press/jerk w/ PVC x 10
Bear crawl down
Crab walk back
mountain climbers x 10


WOD:
20sec on/10sec off (8 minutes)
shoulder press/box jump

Total reps performed in 8 minutes
OLD #'s
Matt: 147/152
Julianna 165
Barbie 175/156
Steven 195/155
Jerry 130/190
Jackie 171/123
Lori 173
Lilia 182
Petal 80+



Bricelyn 182
Shedrenna 182
Beth 160
Jachin 225

Baseline

Warm-up
Pass-throughs x10
Rotator Cuff warm up
burpees x10
lunges x10/leg
Samson Stretch

SWOD:
Handstand Hold x 3 (up to 20 seconds)

WOD: Baseline
500 me run
40 squats
30 situps
20 pushups
10 pull-ups
______________________
This was a great night! Many PR's by everyone, not even close.

Jerry: 8:52
Abby: 6:15
Jackie: 7:05
Steven: 7:58
Petal: 9:00
Ju: 6:54
Lilia: 4:49
Matt W: 6:51
Lori: 8:15
Jodi: 7:18
Matt S: 5:46