WOD Fri 5-3-13 “Grace”

WOD Thu 5-2-13
May 1, 2013
WOD Sat 5-4-13
May 3, 2013

WOD Fri 5-3-13 “Grace”

The doctor is in.

Warmup:
3 rounds not for time:
100M Shuttle run
30 ft. walking lunges
30 ft. crab walk
5 pullups
5 barbell ground-to-overheads
 
Skill:
Pullups & Kipping
– Spend 15 minutes working on pullup strength (strict) and the transition into kipping.  
– Kipping is a great way to get more work done faster but remember it is no substitute for strict pullup training
 
Benchmark WOD: “Grace”
30 reps for time – Clean and Jerk 135/95
 
Beginner and Novice athletes: 100 Slam balls for time 30/20
 
Cool Down:
1) 500M easy row
2) Dragon fly stretch – 2 x 30 sec
3) Cat pulling tail – 2 x 20 sec each leg (sub hip flexor stretch if you cannot achieve this position)
4) Figure 4 – hamstrings stretch