WOD Mon 8-6-12 : De-load week – Day 1

WOD Sat 8-4-12
August 3, 2012
WOD Tue 8-7-12 : De-load week – Day 2
August 6, 2012

WOD Mon 8-6-12 : De-load week – Day 1

Today starts our training cycle de-load  week – this means we will spend more time in warmup, mobility, and skill work every day this week.  The workouts are deliberately at 50-60% perceived effort all week long to try and allow our beat-up bodies a structured time to do some real recovery.  This is called active recovery and is a vital part of any training program.   If you have any questions about the load/de-load training philosophy ask a coach and enjoy the week!

[embedplusvideo height=”365″ width=”600″ standard=”http://www.youtube.com/v/yv0fqKRpP_Y?fs=1″ vars=”ytid=yv0fqKRpP_Y&width=600&height=365&start=&stop=&rs=w&hd=0&react=1&chapters=¬es=” id=”ep5263″ /]

A great short complex for overhead mobility work – try a new one of these if you are developing a stretching routine and remember routine is the enemy!

Warmup:
Mobility complex (from above video) for a total of 8-10 minutes
Row 500M
10 PVC pass throughs
10 PVC overhead squats
 
WOD:
3 Rounds for time of:
400M Run
30 Overhead Squats 75/55
21 Pullups
 
Stretch out your shoulders and quads, post times to comments.
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