WOD Fri 11-23-12
November 22, 2012
WOD Mon 11-26-12
November 25, 2012

WOD Sat 11-24-12

Sue B. working hard on the overhead squat

(0-15) Warmup:
50 Doubleunders
25 jumping jacks
2 laps coach led DROM and running drills – toe touches, high knees, high heels, duck walk, foot position drills
Then 3 rounds NFT
5 sandbag deadlifts
5 burpees
5 pullups
30 second squat bottom hold and stretch – focus on what limits your squat position, ankles, hamstrings, hips
 
(15-25) Skill/Strength: Push Press
– Spend 10 minutes drilling push press form and working up to a challenging 5 rep set
– Attempt at least 3 challenging sets
– Remember key points – tight core, neutral spine, vertical dip-drive through the heels, core to extremity motion, finish fully overhead
 
(30-50) WOD:
3 rounds for time
300M Run (3 laps) (Beginner: Scale to 2 or 1 laps)
30 Sandbag cleans 50#/30# (Int: 30/15# plate, Beg: Scale to smaller plate and 20 reps)
30 Sandbag thrusters 50#/30# (Int: 30/15# plate, Beg: Scale to smaller plate and 20 reps)
After completion of 3 rounds:
30 burpee buy-out
 
20 minute time cap
 
(50-00) Cool Down:
Minimum walk/jog 3 laps, stretch quads, shoulders, hips and roll out with foam roller or LAX ball on any sore bits