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Fun & Fitness

Plymouth CrossFit

WOD 130425

25 Apr
by: Jason Swafford Published in WOD Blog
Warm Up

Run Drills

400m Run (5 x 20m there and back)
40m Shuffle (2 x 20m there and back)
20m Walking Lunge (1 x 20m there)
20m Toe Touch (1 x 20m back)

then

10 Push Up/Curler/Pigeon (Right)
Superman/Hollow Rox
10 Push Up/Curler/Pigeon (Left)
Superman/Hollow Rox

Strength/Skill

5 x 5 Bench Press
5 x 1 Rope Climb

WOD

10/7 x T2B
10/7 x WallBall

10 Rounds

Plymouth CrossFit Rope Climb
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WOD 130424

24 Apr
by: Jason Swafford Published in WOD Blog
Warm up
  • Roll/Stretch Hips, Shoulders (2min each limb)

    then 

    30s/30s x 2 rounds

    Clean Grip DL + Shrug
    HPCL
    SQCL
Skills/Strength
  • 5 x 5 Squat Clean (Heavy) or PCL + FS 
WOD 
  • With a group of 3/4 AMRAP 20 min

    Sled Push x 40m
    Pull Up x 10
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Page 10 of 56

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