WOD Sat 5-4-13
May 3, 2013
WOD Tue 5-7-13
May 6, 2013

WOD Mon 5-6-13

Father/son barbell practice

Warmup:
Gymnastics primer
10 Burpees
10 Arm Circles L/R Fwd/Rev
10 Air Squats
10 Box Jumps
5 forward rolls (use the crash pads)
2 x 15 sec handstand hold on the wall
 
3 Rounds for Quality:
15 Seconds Front Lever Progression
5 Strict Handstand Pushups (use whatever assistance is necessary to get these strict)
15 Seconds Back Lever Progression
10 Strict Ring Dips
 
Conditioning:
4 Rounds for time
400M Run
12 Burpees
21 Box Jumps 24/20
2 Minutes rest after each round
 
Cool Down:
1) 250M easy Row
2) Chest stretch at wall
3) Cat pulling tail – 30 sec each side
4) Foam Roller – Lats – 1 minute freestyle each side
 
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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