WOD Sat 10-27-12
October 26, 2012
WOD Tue 10-30-12
October 29, 2012

WOD Mon 10-29-12

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Do your wrists and arms hurt doing thrusters?  Take a look at this video to see if you can make some corrections and get this movement more efficient.

Warmup:
Spend 3 minutes on the Foam roller or banded shoulder stretches
3 rounds not for time:
5 Pullups
Run 1 lap – 1/2 fwd, 1/2 backward
5 KB Swings
5 Pushups
5 PVC Thrusters
 
WOD Movement Review
– KB Swings – today go heavy with an American height swing if mechanics are proper
– Squat clean thruster – tap and go at the ground every rep and complete the full thruster range of motion
– Box jump height
 
WOD:
10, 9, 8…3, 2, 1 Rep sets of the following triplet
Squat clean thruster – 115/85 (Int: 85/55, Beg: 55/35)
KB Swing (American height) 32kg/24kg (Int: 24/16, Beg: 16/12 or scaled with DBs)
Box Jump 24/20 (Int: 20/16, Beg 12)
 
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Cool down: 
Walk/jog 2 laps, group stretch shoulders, hips and hamstrings
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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