WOD Fri 3-15-13
March 14, 2013
WOD Mon 3-18-13
March 17, 2013

WOD Sat 3-16-13

“Optimal physical competency is a compromise, a balancing act;
a compromise between not only conflicting but perfectly antagonistic skills.
The manner in which you resolve this conflict defines the quality of your
fitness and is the art of exercise prescription.”
– Coach Greg Glassman
Warmup:
Running drills for 5-7 minutes:
High knees
High Heels
Toe-touches
Partner Pose drills – banded resistance running focusing on putting shoulder ahead of hips and pulling your foot from the ground
 
2 rounds of:
30ft bear crawl
10 air squats
5 pullups
 
Mobility Pre-work – LAX ball on the sub-scapular area – 10 reps each arm from hips to fully overhead
 
WOD:
Partner Tabata Intervals
– Alternate partners every minute for max combined reps
– 6 minutes total each exercise (each partner completes 3 minutes of tabata intervals per-exercise)
 
0-6 min: Row for Calories
6-12 min: Air Squats
12-18 min: Pullups
18-24 min: Burpee box jumps (20/16)
 
Cool Down:
1) Foam roll middle back – 2×10 reps both arms windmill
2) Squat bottom stretch hold 90 sec – use band on rig if needed
3) Foam Roll Lats and outer shoulder 15 passes each arm and pause when you find pain or knots
4) Banded or partner hamstrings stretch  30 sec each leg
 
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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