WOD Wed 4-17-13
April 16, 2013
WOD Fri 4-19-13
April 18, 2013

WOD Thu 4-18-13

Morning class working sandbag squats

Warmup:
3 x 50 jumprope singles – alternate two foot hops and running in place
 
2 rounds through modified burgner warmup – 4th exercise will be an OHS
Shoulder and hip DROM
 
Strength/Skill: Overhead Squat
– 5 sets of 5 reps each for max weight
– Start with a warmup set before going into your first working set
– Remember technique before weight!
 
Conditioning:
Complete the following for time:
10 Squat Snatch – 115/75 (Int: 85/55, Beg: 45/25)
20 Muscleups (Sub 50 pullups/50 pushups)
30 KB Snatch 24/16 (15R/15/L) – Sub DB’s as appropriate, each rep is ground to overhead in one movement
40 Box jump Burpees 20/16
 
Cool Down:
1) 400M easy row
2) Foam roller – Lats – 10 x each side
3) LAX ball – sub scap – 8 reps arm sweep each side 3x
4) Stretch quads – athlete choice