WOD Thu 4-25-13
April 24, 2013
WOD Sat 4-27-13
April 26, 2013

WOD Fri 4-26-13

Way to go Scott!

Warmup:
Navy PT group warmup
Coach counts cadence, class counts exercise
15 jumping jacks
10 pushups
15 flutter kicks
10 8 count body builders
10 Split stretch and stand
 
Workout movement review and scaling
– Let’s talk about the tire flip
– Doubleunder scaling will be lateral bag hops 1 for 1
 
WOD:
4 minutes – Max reps tire flips (Sub Ground-to-Overhead with Barbell, DB’s, or Sandbag)
1 minute rest
4 minutes – Max reps doubleunders
1 minute rest
4 minutes – Max reps wallballs 20/14
 
Cool Down:
1) 200M easy run
2) Partner trap stretch – 30 sec each
3) Supine hamstring stretch with band – 30 sec hold each leg
4) Squat bottom stretch with band – 60 sec hold
 
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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