Wreck It Weekend 5/05/16

In honor of the new Captain America Civil War movie, here is a sweet and intense challenge weekend.  Enjoy and crush to your heart’s content! Brought to you, as always, by WOD-RX.  Get some!

Wod-Rx1

 

The Spiderman:  

spider man

2o Slow Pull-ups (2 seconds up/2 seconds down)

30 Slow Push-ups (2 seconds up/2 seconds down)

40 Pause Squats (stop at the bottom then drive up)

50 Squat Jumps

60 Outside Mountain Climbers (Bring your knee outside your body, instead of down the middle, to touch the elbow)

70 Jumping Jacks

 

The Black Panther: 

black panther

30 Slow Pull-ups (2 seconds up/2 seconds down)

40 Slow Push-ups (2 seconds up/2 seconds down)

50 Pause Squats (stop at the bottom then drive up)

60 Leap Frogs

80 Outside Mountain Climbers (Bring your knee outside your body, instead of down the middle, to touch the elbow)

20 Burpees

 

The Captain:

captain

50 Slow Pull-ups (2 seconds up/2 seconds down)

50 Slow Push-ups (2 seconds up/2 seconds down)

60 Pause Squats (stop at the bottom then drive up)

60 Squat Jumps

100 Outside Mountain Climbers (Bring your knee outside your body, instead of down the middle, to touch the elbow)

40 Burpees

 

Break these into sets by mixing a few exercises together and then resting in-between.  Good Luck!

Live by this quote from Captain America:  “I could do this ALL DAY.”
Onnit Labs

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