WOD - Sunday, 4.19.2015

Amanda hitting the sled sprints

Amanda hitting the sled sprints

Coach joe telling banegas to do it again!

Coach joe telling banegas to do it again!

Saturday results!

Saturday results!

Community Fitness (10am)

In teams (size to be determined by class)

Warm up

10 Laying toes to bar
10 burpees
5 strict toes to bar
15 air squats
2 min max doubles 

WOD 1 

Follow the leader style 

AMRAP 20

20 toes to bar
15 deadlifts 135/95
10 goblet squats (70/53)

400M run (whole team can be running at the same time)

WOD 2

Done as individual, for time

100 overhead walking lunges 45/25 

Active Recovery (11am)

Get your Hips and Ankles loose!
10 GHD extension
10 ankle drops on each calf

3 rounds AP Banded hip distraction 2 min

15 lateral box step ups

KB squat hold 20 seconds
KB squat 10 seconds

5 rounds
10 inchworms
20 mountain climbers
10 air squats
20 leg swings
10 kossacks

3 rounds
Ninja hip opener stretch

Banded Distraction to hip 1 min
20 Leg swings
Banded Distraction to other hip
1 min 20 Leg swings