WOD Thu 4-4-13 (CFGames Open WOD #5)
April 3, 2013
WOD Sat 4-6-13
April 5, 2013

WOD Fri 4-5-13

Warmup:
Run/Row/Bike 5 minutes continuous (athlete choice)
Squat review – 3 x 12 perfect squats
2 rounds NFT:
15 sec handstand hold (new athletes – knees on box)
30 ft shuttle run
10 pushups
30 ft shuttle run
10 abmat situps
 
Strength: Back Squat
5 sets of 3 reps – go heavy with perfect form, no more than 2 minutes rest between sets
– This is a volume set, not a 3RM attempt
 
Conditioning:
Max reps in 8 minutes – 
Even Minutes – Sandbag squats 50/30
Odd Minutes – Burpees
 
Cool down:
1) Supine hip raise – 3 x 20 sec hold
2) Dragon fly – 30 sec each arm
3) Double LAX ball on quads – 12 x flex/extend cycles per leg
4) Samson stretch – 2 x 20 sec hold per leg
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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