Wed 9-26-12 – De-load Week – Day 3

Tue 9-25-12 – De-load week – Day 2
September 24, 2012
Thu 9-27-12 – De-load Week – Day 4
September 26, 2012

Wed 9-26-12 – De-load Week – Day 3

How are your feet feeling today?

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Warmup:
30 jumping jacks
60 jump rope singles
20 situps
5-8 minutes banded shoulder stretches, foam roller and/or LAX ball work on the upper back and shoulders
4 x spiderman stretches each leg
10 pushups
 
Skill: Handstand Pushups
15 minutes practice on slow, controlled movement for the HSPU.  Be in control at the top and the bottom, no matter your scaling method.  If you can not yet do HSPU – try and perform the eccentric portion of the movement as slowly as possible
 
WOD:
Complete the following for time (50-60% effort level)
2 shuttle run lengths
15 burpees
4 shuttle run lengths
10 burpees
6 shuttle run lengths
5 burpees
 
Cool Down:
Mandatory minimum 500M row easy pace – continue stretching shoulders, calves & hips
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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