WOD Fri 10-12-12
October 11, 2012
WOD Mon 10-15-12
October 14, 2012

WOD Sat 10-13-12

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What are functional movements and why are they best for physical development of humans?

Warmup:
50 jump rope singles
50 doubleunders
25 jumping jacks
1 lap – 1/4 unloaded death march, 1/4 toe touches, 1/4 lunges, 1/4 walk backwards on toes
10 deadlifts with unloaded barbell
10 ring dips
 
WOD Movement Review:
– Deadlift scaling
– Ring dips, scaling
– KB or DB Snatch
– OH walking lunges
 
Conditioning 1)
Max rounds and reps in 7 minutes of:
7 deadlifts 185/135# (Int – 135/95, Beg – 95/65)
7 ring dips (Int – band assisted ring dips, Beg – bench dips)
7 burpees
 
At end of 7 minutes – rest exactly 3 minutes
 
Conditioning 2)
Max rounds and reps in 6 minutes of:
6 KB snatches 24/16 kg (Int – 16/12 kg, Beg – 30/20# DB)
1 Shuttle run length
6 Air Squats
1 Shuttle run length
 
At end of 6 minutes – rest exactly 2 minutes
 
Conditioning 3)
Max rounds and reps in 5 minutes of:
50 ft overhead walking lunges 45/25 (Int – 25/15, Beg – standard lunges)
Run 1 lap, then restart lunges (starting position advances 50 ft each round)
 
Keep score of each section and post to comments
 
Cash out – Max Meters rowed in 180 seconds
 
Cool down – Row 500M eash, stretch glutes, upper and middle back
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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