WOD Thu 8-2-12
August 1, 2012
WOD Sat 8-4-12
August 3, 2012

WOD Fri 8-3-12

[embedplusvideo height=”365″ width=”600″ standard=”http://www.youtube.com/v/01h9SFf0VNA?fs=1″ vars=”ytid=01h9SFf0VNA&width=600&height=365&start=&stop=&rs=w&hd=0&react=1&chapters=¬es=” id=”ep9876″ /]

 The “Tunnel Concept” is the basic statement that you will never improve your position during the execution of a movement – thus it is vital to establish an organized and braced load-path before you move.  What this looks and sounds like in practice is: “Tight Core!” and “Active Shoulders!”  The movement can only be as good as the setup.
 
Warmup: 
5 rounds not for time:
5 squats
5 pushups
Run 1 lap
5 GHD situps
5 PVC deadlifts
 
Strength: (Experienced Athletes Only)
Deadlift – 5 sets of 5 reps each, rest no more than 3 minutes between sets
If you are not deadlifting you will be performing the workout movement review
 
WOD: Max rounds and reps in 12 minutes of-
6 Squats (Vets OHS, new athletes Front squat) 95/65
12 Toes to bar (or progression movement)
1 Shuttle Run Length – Add one length every round (Round 4 would be 4 lengths) – 3 point touch at each end.
 
Cool down with a minimum 2 laps walk/jog, 30 sec samson stretch after each lap
Post loads, rounds and reps completed to comments
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
Fill out the form to receive your free ebook

x