WOD Mon 11-19-12 “Angie”

Sat 11-17-12 – Deload Week – Day 6
November 16, 2012
WOD Tue 11-20-12
November 19, 2012

WOD Mon 11-19-12 “Angie”

Happy new training cycle!

Megan notches a few wallballs in this month’s challenge

Warmup:
500M Row
Go through each of our 4 main shoulder mobility stretches ~45 sec-1 min each arm
Then work squat mobility with the bands, LAX ball, foam roller, or position drill for 5 minutes
Finish with 2 rounds of Cindy – 
5 pullups
10 pushups
15 squats
 
WOD: “Angie”
100 pullups
100 pushups
100 situps
100 squats
– 30 minute time cap
– Scale appropriately – (1/2 Angie, use assistance for movements, etc.) – be smart for this one, high rep single movements are an easy way to cause a week of muscle soreness if your body is not ready for it!
 
Cool Down – walk/jog minimum 2 laps
then stretch chest, shoulders, lats, biceps – throughout the day – continue to stretch to prevent excessive soreness!