Running Chipper

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Friday April 26, 2013

WOD

100 m Run 8 per leg Walking Lunges 8 HSPU 200m Run 8 C2B 8 HSPU 400M Run 8 Burpees 8 HSPU 800M Run 8 Box Jumps 30/24/20 8 HSPU

Skill/Strength: Candlesticks (Use KB or weight for assistance) Work for about 15 min trying to find power and agility to perform w/ out weight. Work for 1 legged pistol roll

[youtube http://www.youtube.com/watch?v=HRNVFib5YeA&w=853&h=480]

Warm Up: Inch worm ← Bear Crawl → 10 HRPU 10 Jumping Squats 30 sec Handstand Holds 60 sec Paleo Chair DROM Dynamic Stretch for running

 5:00 Kim 14:24 Tim 13:14 John 14:33 Rob 14:16 Raegan 13:16 Wendy 16:09 Lindsey 13:19

6:00 John Mc. 14:52 Matt 15:28 Remi 17:26 Demetria 21:10 Gina 13:32 Cho 13:06 Patty 17:05 Chris 12:31 Vic 11:38 Victor 14:46

7:00 Jenny 15:39 Katie 15:25 Phil 12:49 Mac 13:17 Jason 12:34 Michelle 16:43 MK 14:45 Cho 13:02

9:00 Dave 11:59 Rick 14:47 Frankie 13:44 Kevin 13:20 Sonntag 12:19

10:00 Nutz 10:23 Haraf 8:40 Matt Mc 11:47 Dan L 12:18 Anthony 11:47 George N 11:54

4:00 Marty 11:03 Ashley 10:03 Nick K 15:30 Jenni 11:46 Marino 11:31 Genelle 13:08 Lynne 15:45 Joe P. 11:15

5:00 Italian Jack 11:51 Fetz 12:43 O'Malley 10:29 Jess 12:40 Jim 13:18 Matt B. 12:52 Rob 10:22

6:00 Mikey 9:18 Malopy 13:20 Allison 13:21 Felipe 10:53 Myles 13:58 George T. 12:23 Fred 9:28 Jackie 13:13 Dennis 12:43 Majka 9:19 Ed O'R 13:25

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