WOD Sat 8-11-12 : De-load cycle – Day 6 (Last Day)

WOD Fri 8-10-12 : De-load cycle – Day 5
August 9, 2012
WOD Mon 8-13-12
August 12, 2012

WOD Sat 8-11-12 : De-load cycle – Day 6 (Last Day)

  Ryan squatting heavy

Today is the final day of our De-load cycle.  For our experienced athletes, even if you are feeling good – today is still an active-recovery day.  Trust the method.  Monday morning you are going to feel like Usain Bolt getting ready for his gold medal 100M!
 
Warmup:
500M Row
The 3 rounds not for time:
10 situps (GHD optional)
5 spider man stretch reps each leg
5 wall ball
Then – 
2 min mobility work with LAX ball each arm
 
Today’s workout consists of 2 ‘Floater’ WODs that can be performed in any order.  We will start athletes together in groups of 3.  If you are not performing either workout – spend time with extra reps of the warmup exercises or other mobility work
 
WOD-1:
2K Row time trial (De-load athletes – row at 60% PE)
 
WOD-2:
21-15-9 Reps of
Wallball
Toes to bar
Run 1 lap after each round
 
Cool down:
Minimum 2 laps walk/jog, mobile DROM, banded shoulder and hip stretches
 
Post times for each WOD to comments.
 
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