WOD Wed 2-6-13
WOD Tue 2-5-13
February 4, 2013WOD Thu 2-7-13
February 6, 2013WOD Wed 2-6-13
Fight Gone Bad looks so good
Warmup: 5 minutes rope skipping – attempt doubleunders but don’t dwell on them Stretch hamstrings, glutes, lats and biceps and get right after the deadlifts today Strength: Deadlift Perform sets of the following reps: 7, 7, 7, 5, 5, 3, 1 – Ascending weight every set – Weight should be challenging but not to the point that form is degraded Conditioning: 10 x through the following complex with the same weight 1 x shoulder press 2 x push presses 3 x push jerk 6 x bent over row – RX: 95/65, Int: 75/55, Beg: 55/35 – Perform each set without dropping the bar and see how many of the 10 sets you can complete without stopping – There is no time component to this portion of the WOD but it is intended as a conditioning set Cash Out (Optional): 250 Doubleunders for time Cool Down: Stretch hamstrings, easy 500M row, roll out low and middle back on the foam rollers or LAX ball