WOD Mon 1-28-13 “Fran”
January 27, 2013
WOD Wed 1-30-13
January 29, 2013

WOD Tue 1-29-13

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Can you straighten your legs out?  Check it out and let us know at the wod today.  If you have some knee pain check out this series at mobility wod.

Warmup:
400M jog
5 minutes foam roller and quad stretches
Then complete the following circuit 3 times with a plate (45/25#)
 
3x plate cleans
3x plate front squats
3x plate push press
3x plate burpee-ground to overhead
 
Strength: Back Squat
7 sets of 3 reps each for max weight with perfect form
– Warmup with moderate weight and make sure your first set is challenging
– We should be looking for a 3RM around set 3-5
– Your coaches will stop you from going up in weight if your form is not tight – this is not punishment it’s our way of showing love!
 
Cashout:
100 reps back squat 45/25# plate
– Every minute perform 5 burpees to a 6″ target overhead
– Start with 5 burpees
 
Stretch Quads, minimum 200M easy jog/walk
 
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