W.O.D. Wednesday 10-30-2013

Safe travels to Rich and Trina as they head to South Dakota.

Skill Work – Ring Pushup 5 min

Work on stability on the rings; hollow body, shoulders slightly ahead of hands, thumbs turned out (show the biceps)
Scale – banded ring pushups / plank hold

WOD – Partner Medball – 7 rounds of;

15 Wallballs (Partner A)
10 Medball Situps (lock legs/toss back and forth 10 each)
15 Twists (each side/each partner)
15 Wallballs (Partner B)

Strength – Prowler Push AHAP
10 seconds on 50 seconds off

Look for the barbell mash up! Matt Nations will be happy.


search previous next tag category expand menu location phone mail time cart zoom edit close