WOD Tue 4-23-13
April 22, 2013
WOD Thu 4-25-13
April 24, 2013

WOD Wed 4-24-13

Bob fights for his muscleup

Warmup:
50 jumping jacks
2 rounds NFT:
4 x 30m running drills:
Karaoke
High heels/knees
Side hops/alt sides 3 x 
Accelerate/Decelerate 3x
 
8 vertical frog leaps
8 Barbell Power snatch
 
Skill: Muscleup
– Spend 10 minutes working on your Muscleup progression
 
WOD:
3 Rounds for time
50 Air Squats
7 Muscleups
10 Snatches 115/75 (Int: 85/55, Beg: 55/35)
 
– Experienced Athletes – these will be Squat snatches – if you catch in the power position you must complete an OHS to complete the rep
– Intermediate and Beginner Athletes – this will be a Power Snatch – ground to overhead in one movement.  Ask a coach before trying something new
 
Cool Down:
1) 30 ft walking toe touches
2) 30 ft super slow lunges
3) 15 abmat situps
4) Easy row 400M
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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