Quick and Dirty

Quick and Dirty

SKILL
crawling your way to fitness:

Accrue 10′ of crawling (work time).
choose any combo of:
forward beast crawl
reverse beast crawl
forward straight arm spider-man crawl
reverse straight arm spider-man crawl
forward bent arm spider-man crawl
reverse bent arm spider-man crawl

WOD
Quick and Dirty

Go fast on the row, heavy with the DB’s:

3 rounds, for time
500m row
15 DB thruster

Broken Cindy

Broken Cindy

SKILL
Bottom-up-get-ups

3 sets of 2 reps per side:

get-up, to lunge,
then

3 attempts for max load;
get up, lunge 10m with single-arm
overhead, get down, back up, lunge
10m, get down

WOD
Broken Cindy

100 double/single unders
5 rounds of chest to bar “Cindy”
75 double/single unders
4 rounds of chest to bar “Cindy”
50 double/single unders
3 rounds of chest to bar “Cindy”
25 double/single unders
2 rounds of chest to bar “Cindy”
5 triple/double unders
1 round of chest to bar “Cindy”

PARK WORKOUT

PARK WORKOUT

WOD
PARK WORKOUT

Run 800m
rest 3 min
Run 1,600m
rest 5 min
Run 800m 

El Wod será en el parque ya que a partir de las 9. AM tendremos nuestro
Shooting Stars Duel 2017