OBCF WoD 05.20.2016
“Do what you can, with what you have, where you are.” Theodore Roosevelt
Warm Up
| Shoulder Abduction x 1 min/side (https://youtu.be/-ZU3X59t7is?t=2m15s) |
| Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) |
| 1 Round of: |
| Bear Crawls (backward) x 25 yd (https://youtu.be/riJd6I7XIew) |
| Bear Crawls (forward) x 25 yd (https://youtu.be/riJd6I7XIew) |
| Burpees x 5 |
| Pull Up w/ Knee Hold x 15 sec (https://www.youtube.com/watch?v=k_aFG5SlX3o) |
| Squat to Stand (i.e. Russian Baby Makers) x 10 (https://www.youtube.com/watch?v=BbHXnmJcwjk) |
| Squats w/ 2 sec hold at bottom x 5 |
Workout
| FT: |
| 100 Pull Ups |
| ***100m Sprint everytime you break |
| then…. |
| 100 Push Ups |
| ***100m Sprint everytime you break |
| then…. |
| 100 Air Squats |
| ***100m Sprint after each set of 25…(4, 100m |
| Sprints) |
2016 05 20