WOD Tue 7-31-12
July 30, 2012
WOD Thu 8-2-12
August 1, 2012

WOD Wed 8-1-12

Its August!  Time is flying by and hopefully we will be seeing some cooler weather.  Until then I want everyone to work with the intensity and motivation of the hurdler in the below video.  This one has equal parts life-lessons and comedic value…

 
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Warmup:
500M Row
Hip mobility, band stretches in squat and lunge position
2 rounds NFT:
10 GHD situps
10 GHD back extensions (don’t forget to move your foot pad setting to get the full ROM)
10 pushups
10 pullups
10 Squat cleans with PVC or barbell
 
Strength:
Shoulder Press – 5 sets of 5 – No hip drive on these – shoulders and arms only
 
Conditioning:
Perform the following NOT for time:
30 Squat Cleans – 155/105
Every 3 cleans perform 2 high box jumps (30/24)
 
After completion – Rest exactly 5 minutes, then:
3 x 500M Row time trials
Alternate on the rowers and try to keep work/rest at ~1:1 , no more than 7 seconds slip from first to last row
 
Cool down, post Shoulder Press Loads and rowing time trials to comments
 
 
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