WOD Sat 3-16-13
March 15, 2013
WOD Tue 3-19-13
March 18, 2013

WOD Mon 3-18-13

Your Thoughts become your Words, Your Words lead to Action, and Action will dictate your Results.

Where are your actions leading you?

(0-10 min) Warmup:
400M easy jog
4 sets of running drills – 60ft each
 – 1) Walking big leg swings front and back
 – 2) Pose position drill – high knees “run quietly”
 – 3) Run skipping rope (if you can’t do this practice #2 again
 – 4) Shoes off – run – 
400M jog with purposeful thought to your running technique, get off those heels and lean forward, hands up
 
(10-25 min) Strength: Front squats
5 sets of 5 reps at heavy weight – no more than 2 minutes rest between sets
Then 20 reps front squats unbroken at 65% of your max 5 rep set
 
(30-50 min) Conditioning:
16 minutes – 4 x 4 minute intervals
In 2 minutes:
60 yard shuttle sprint
Max reps Thrusters 95/65 (Int: 75/45, Beg: 45/25)
Rest 2 minutes
 
(50-00 min) Cool down:
1) Couch stretch – 1 minute each leg
2) Split stretch bias L then R, 1 minute each leg
3) Triceps smash on barbell in rack – 10 reps each arm
4) LAX ball sub-scap – 10 reps each arm from opposite hip thumb down to fully overhead palm up
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
Fill out the form to receive your free ebook

x