WOD Tue 1-8-13 “Jackie”
January 7, 2013
WOD Thu 1-10-13
January 9, 2013

WOD Wed 1-9-13

Brian dials in his doubleunders

Warmup:
900M Row – 300 with arms only, 300 with legs only, 300 normal stroke
5 rounds not for time:
5 drinking bird stretches each leg
5 PVC deadlifts
2x spiderman stretches each leg
5 hand release pushups
5 box jumps
 
Strength Session: Deadlift
Warm up with moderate weight and perform 7 working sets with the following rep scheme:
12, 9, 6, 4, 2, 2, 1
– Weight should go UP each set
– Each set should be challenging
– No more than 3 minutes rest between sets, about enough to pick your next set’s weight and change it out
 
Conditioning:
5 Rounds for time:
8 burpee box jumps 24/20 (Int: 20/16, Beg: Burpees)
100M Sandbag sprint
 
Cool Down: 
Minimum row 500M, then posterior chain stretch, roll out hamstrings, LAX ball on pecs and shoulders
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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