05/05/10 WOD


Weighted Pull-ups- 1,1,1,1,1 (max effort)

*If you don’t have pull-ups work on lock-offs, hold the decent for 10 sec.

KB Swings- x 20 unbroken (heavy)

superset w/

Plyo Push-ups- 3 x 15



“Abs Gone Bad”

Fight gone bad style, 1 minute each exercise for time with 1 minute break after all 5 exercises.

2 Rounds for max reps of:

Scissor Kicks ( 4 count)

GHD Sit-ups

Knees to Elbow

Jack Knifes

Ab Mat Sit-ups


05/04/10 WOD Results

Posted on: May 4, 2010admin

6 thoughts on “05/05/10 WOD

  1. I just looked out yesterdays results and I am amazed at how many x-fitters did level two! This is awesome, job well done!

  2. Fun, good workout today. But come one, for those of us at 9:00 those push ups Lindsay did were so cool! I just hope we never see them in a WOD, haha.

  3. Lindsay…if u would post the workout earlier I could decide if I need another mararita for xinci de mayo, or go to bed so I can be ready for tomorrow

  4. I do think my margarita is paleo friendly… Juice of 2 limes, 1 orange, ice, and agave juice (aged silver) stir and enjoy

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