Monday 12-9-13

 In WODs

Pre-WOD MOB

Row 5 min

10 min. total – Samson stretch with band connected to rig.  Work on keeping ribs down and butt tight while sending the hip you’re stretching down to the floor.  http://thorfalk.files.wordpress.com/2011/05/mwod-19-540-samson-stretch-on-steroids.png

 

Warm Up

5 Rounds “Cindy”:
5 Pull Ups
10 Push Ups
15 Squats

 

Skills

Med Ball Clean
Rope Climb

 

WOD

50 Medicine ball cleans, 20/14 pound ball
15 foot Rope climb, 5 ascents
40 Medicine ball cleans, 20/14 pound ball
15 foot Rope climb, 4 ascents
30 Medicine ball cleans, 20/14 pound ball
15 foot Rope climb, 3 ascents
20 Medicine ball cleans, 20/14 pound ball
15 foot Rope climb, 2 ascents
10 Medicine ball cleans, 20/14 pound ball
15 foot Rope climb, 1 ascent

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Travel WOD

Same as regular WOD.  Use an odd object to med ball clean and use a towel around a permanent fixture to pull yourself up from the floor.  Have 3 pulls from the floor equal 1 climb.

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