Sat 4-13-13 Deload Week Day 6

Fri 4-12-13 – Deload Week – Day 5
April 11, 2013
WOD Mon 4-15-13 “Fran”
April 14, 2013

Sat 4-13-13 Deload Week Day 6

Last day of deload week! – Half of today’s workout will be deload friendly and at the end you will have the chance to floor the throttle if you like

Lindsey moving big weight overhead!

Group Warmup:
200M jog
3 rounds not for time
10 x each – small arm circles fwd, rev
10 x each – big arm circles fwd, rev
10 Air Squats – hold arms as vertical as possible, palms toward ceiling
5 clapping pushups
10 Reverse walking lunges
30 ft. high heels
30 ft. high knees
 
Conditioning 1)
3 x 500M Row – Minimum 1:1 work/rest ratio
– Moderate pace on these, try to maintain each rep within 5 sec of the others
 
WOD: Gloves off
21-15-9
Wall Ball 20#-10’/14#-9′
Deadlift 185/135 (Int: 155/105, Beg: 95/65)
200M Run after each round
 
Cool Down:
1) One lap walk/jog
2) Seated hamstring stretch – 3 x 20 sec hold per leg
3) Down Dog – calf stretch – 2 x 20 sec hold
4) Playful puppy – 30 sec hold
5) Squat bottom position – hold 60 sec with elbows pressing knees out and feet forward
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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