Sat 9-29-12 – De-load Week – Day 6
September 28, 2012
WOD Tue 10-2-12
October 1, 2012

WOD Mon 10-1-12

Andy “Thrilling” us with his squat clean!

Warmup:
Jog 2 laps, then 1 lap alternating mobility drills – toe touches, unweighted death march, reverse lunges, spiderman stretch
Banded shoulder and hips stretching – 5 minutes
3 rounds through Burgner warmup – final round with your bar for the WOD
 
Strength/Skill: Snatch
15 minutes to work up to a 1 rep max snatch, number of attempts should be 7-9
 
WOD:
3 rounds for time
8 Hang Squat Snatch 95/65 (Int – 75/55, Beg 45/25 – power snatch to OHS)
24 Chest to bar pullups (Int – band assisted strict pullups, Beg – Ring rows with 2 count hold at the top)
32 Single arm DB Overhead walking lunges 45/25 – total 16R/16L (Int – 30/15, Beg – 20/10)
 
Cool down:
Minimum 2 laps walk down, stretch lower back, hamstrings, shoulders
Spend 5 minutes on your shoulders with the foam roller or LAX ball
 
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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