WOD Mon 4-29-13
April 28, 2013
WOD Wed 5-1-13
April 30, 2013

WOD Tue 4-30-13

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Happy Birthday Coach Audrey!

Warmup:
8 x 30M running drills: High heels/High knees (x2), Karaoke (x2), Pose drill – place run and fall, Pose drill – partner resistance from in front, Half-sprint (x2)
Sampson Stretch 2 x 15 sec each leg
2 rounds of:
5 pullups
10 pushups
15 air squats
 
Then stretch shoulders and get set up for Back Squat
 
Strength: Back Squat
Perform several moderate weight warmup sets
Then 5 sets of 1 rep each for max weight – perfect form
These should be quite heavy but remember that the weak link may not be your leg strength – keep that core tight and back straight.
 
Conditioning:
4 Rounds:
29 Back Squats – 135/95
29 KB Swings – 24/16
29 Doubleunders
 
Cool Down:
1) 200M walk/jog
2) Stretch quads
3) Foam roller – quads 
4) Foam roller – lower back and diagonally on shoulders
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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