5-9-14

WARM UP

WOD
1/4 MILE RUN
20 DEADLIFT 135/95
25 YARD SLED PUSH 225/160
1/4 MILE RUN
15 HANG CLEANS 135/95
25 YARD SLED PUSH 225/160
1/4 MILE RUN
10 S2OH 135/95
25 YARD SLED PUSH 225/160
1/4 MILE RUN

CORE
3X
10 T2B
10 HEADSTAND T2G

COOL DOWN AND MOBILITY

 



5-7-14

RON DEMAAGD WOD

20-2 REPS OF THE FOLLOWING

BENT OVER ROWS
S2OH
BOX JUMPS
PUSH UPS
SIT UPS

THE STUFKOSKY

LONG TIME MFA MEMBER JOHN STUFKOSKY TURNS 54 ON MAY 7TH AND CHALLENGE THIS WEEK IS....

FOR TIME

54 CALORIE ROW
54 BALL TO WALL 20/16
54 DOUBLE UNDERS

MODIFIED OR ALTERNATE VERSION

1/4 MILE RUN
20 CALORIE ROW, 20 BALL TO WALL, 20 DOUBLE UNDERS
1/4 MILE RUN
18 CALORIE ROW, 18 BALL TO WALL, 18 DOUBLE UNDERS
1/4 MILE RUN
16 CALORIE ROW, 16 BALL TO WALL, 16 DOUBLE UNDERS
1/4 MILE RUN

WITH MODIFIED SAME NUMBER OF REPS ARE DONE BUT A MILE OF RUNNING IS ADDED