WOD Fri 1-18-13
January 17, 2013
WOD Mon 1-21-13
January 20, 2013

WOD Sat 1-19-13

burpee-motivation

 

Burpees…not JUST for punishment anymore!

Warmup:
Partner up for the warmup portion of today’s session
400M jog
Then:
30 sec each partner
– Chest stretch
– Hamstring PNF
– Split stretch
– Back to back butterfly
– Triceps
– Quads
 
WOD Movement Review:
– Run course (200M) with intermittent obstacles
– Squat
– Sandbag squats
– Burpee-toes to bar
 
WOD:
3 rounds for time:
25 air squats
25 sandbag squats 50/30# (Coaches challenge: 80/50#)
25 burpee-toes to bar
200M Run course
 
Time Cap 25:00
 
Cool down: Minimum row 500M easy, stretch quads, hamstrings, calves, lats
 
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