WOD Thu 4-18-13
April 17, 2013
WOD Sat 4-20-13
April 19, 2013

WOD Fri 4-19-13

Warmup:
2 x 50 jumprope singles (alternate two foot hops and running in place)
2 x 30 doubleunders
Spiderman stretch – 4 x each leg
Squat bottom hold 60 sec (use band or wall as necessary for proper position)
Quad stretch
6 x 50m running drills, coach led
15 ring rows
10 ring dips
10 barbell deadlifts
 
Workout Movement review:
Ring dips and scaling
Deadlift and weight selection
 
WOD:
3 Rounds for time
15 ring dips
400M Run (2 laps)
15 Deadlifts 225/155 (Int: 155/105, Beg: 95/65)
 
Cool Down:
1) 20 calories easy row
2) Drinking bird stretch – 10 x each leg, 5 sec hold
3) Seated figure 4 stretch, low back
4) LAX ball on pecs – 10 arm passes L/R