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!

 

The Spiderman:  

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: 

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:

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.”