8.28.14 – WOD

Tony L. staying on point with his training even during vacation in Maui! Mahalo!



3 x for Quality of:
10 inch worm to cobras
10 scorpions w/ 3 sec pause
10 trunk twists
10 straddle to push up to cherry picker
10 Reverse Lunge w/ twists
Carioca 50′ to the right
Carioca 50′ to the left
10 Medball sit-ups against wood wall

Back Squat 5-4-3-2-1

*build up to a daily 1RM

30 Muscle-ups for time

*modification = 60 Chest to Bar + 60 Ring Dips broken up anyway

Warm down:
3 x for Quality of:
1 minute side plank (l)
1 minute side plank (r)
1 minute static Superman hold


Same as CrossFit

Every 6 minutes x 4 rounds:
Run 400 meters with 20/14 pound medball
5 x of:
5 Box Jump Overs
6 DB Snatch, alternating

Warm down:
100 ABMAT SU for time

*if you fall off pace, cut rounds down from 5 to 4, but always begin new round at top of 6 minutes

Mobility WOD:

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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