6.A OUTDOOR WOD

I'd programmed this as an outdoor wod previously which ends up working wonderfully with the weather! love it.

Get the heart rate up - jog a few laps, stretch etc.

A) Broad Jump for max distance. Practice a few and then...

100m in as few broad jumps as possible. ( easiest is to do 100 paces and mark it then tackle that!)

3 rnds rest accordingly between sets.

B) 400m sprint

20 burpees

200m sprint

10 burpees

100m sprint

5 burpess

for time

Enjoy the lactic acid/burning lungs kids. FIGHT IT!

Post broad jump numbers and time to comments!

Rest / Recovery... SLEEP!

http://www.marksdailyapple.com/the-definitive-guide-to-sleep/

5.D

Since Fong wants another hit... fong gets another hit...

A) AMRAP jump rope in 4 minutes

rest 3min

B) As many rounds in 12 minutes

6 pull ups - Chin over bar. full lockout at the bottom.

8 push ups - hands under shoulders, elbows back, chest touches ground at the bottom full lockout at the top. 

10 reverse lunges (5/side, back leg knee touches ground)

rest 3min

C) AMRAP double unders in 4 minutes

Post Reps/Rounds to comments! 

5.C

Tech: Over Head Squat 

A) As Many Rounds in 20 Min

3 x 135lb Back Squat

6 x Strict Pullup (no kip)

9 x Burpees

12 x Situps