WOD Wed 5-1-13
April 30, 2013
WOD Fri 5-3-13 “Grace”
May 2, 2013

WOD Thu 5-2-13

Jackie looking great on the kettlebell swing

Warmup:
Gymnastic warmup:
3-5 minutes full body DROM – 10x rotations of neck, shoulder, wrist, arm, trunk, knees, ankles
5 forward rolls
15 sec handstand hold
 
Skills:
3 rounds for quality reps (no time component)
5 strict handstand pushups
5 strict chest-to-bar pullups
30 sec L-sit
 
Conditioning:
AMRAP in 7 minutes
3 Snatch Balance 115/85
6 Snatch grip push press 115/85
9 Pushups
 
Cool Down:
1) Walk/jog 200M
2) Pretzel stretch 2 x 30 sec
3) Banded hip stretch at rack
4) Foam Roller – lats and middle back
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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