WOD Wed 4-24-13
April 23, 2013
WOD Fri 4-26-13
April 25, 2013

WOD Thu 4-25-13

Coach Jake tests out the new weight reduction vest.  The kettlebell is there to keep him from floating away.  Ask a coach and we will let you try it on.

Warmup:
400M run
2 min dynamic hip & leg warmup
2 min calf stretch on wall
 
8 x 30m running drills
2 x high heels/knees
1/2 R leg bounds, 1/2 L leg bounds
Heel kick skip
2 x Fast feet – double-cue reaction drill
Speed skater line drill
Pose – run in place with partner resistance from in front
 
WOD:
Run 800M
20 Deadlifts 225/155 (Int: 185/135, Beg: 115/75)
Run 800M
20 Pullups
Run 800M
50 KB swings 24/16 kg
 
Cool Down:
1) Run Row 400M easy
2) Barbell calf smash with partner (sub foam roller if too agressive) 10 x 2 each leg
3) Drinking bird 8 x each leg
4) Supine knee tuck 2 x 20 sec
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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