WOD Tue 1-22-13
January 21, 2013
WOD Thu 1-24-13
January 23, 2013

WOD Wed 1-23-13

Warmup: 5 min metabolic activity (athlete’s choice: jump rope, rowing, jogging, stationary bike, etc), then 3 rounds: shoulder and hip DROM,  10 pass-throughs, 10 pushups, 10 ring rows, 10 abmat situps

 

Skill: Overhead Squat at a medium-heavy weight, working on slow, clean reps ( 3 sets of 10 reps)

 

WOD (5 rounds): 10 OHS (95/65#) , HR pushup ladder (15 reps with lateral ‘steps’), 15 Pullups, pushup ladder, 10 OHS, rest 1min (Rx: add 5lbs to the OHS bar after each round)

 

Cooldown, stretch, and post total time to comments.

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