WOD Tue 1-15-12 “Christine”
January 14, 2013
WOD Thu 1-17-13
January 16, 2013

WOD Wed 1-16-13

sore or sorry

 

Warmup:
Shoulder and Hip DROM then
3 rounds not for time:
2 lengths of mats of each: Bear crawl, duck walk, broad jump, crab walk
6 pullups
6 pushups
6 air squats with 10 sec hold and stretch at bottom
30 sec wrist and forearm stretching – ask a coach for examples or target your known tight spots
 
Strength: Front Squat
7 sets of 3
– All “counted” sets from a rack
– Warm up with a moderate weight, set #1 should be challenging
– You should be shooting for a PR around set 3-4
– Remember it’s not always leg strength that determines your number – sometimes your legs can push more weight than your back can support so make sure your form is correct before going up!
 
Cashout:
50-35-20 reps of
Doubleunders (substitute hurdle or sandbag hops with arms held in a “T” position)
Air squats
 
Post max loads and times to comments
 
Cool Down: 3 rounds at an easy pace: 200M row, stretch quads & hamstrings
 
 
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