WOD Tue 5-7-13
May 6, 2013
WOD Thu 5-9-13
May 8, 2013

WOD Wed 5-8-13

Morning group knocking out Fran!

Warmup:
500M Row then
2 Rounds NFT:
Banded shoulder stretches
20 sec hang from pullup bar or rings
5 x drinking bird stretch each leg
5 KB Swings
5 vertical frog hops
 
Strength: Deadlift Volume
7 sets of 7 reps
 
-Weight should be in the 60%-70% of 1RM for all sets
– Don’t try to hit a 7RM today, this is a volume set to get a large number of heavy, submaximal reps in
 
– Rest no more than 2 minutes between sets
 
After deadlifts – take weight off your bar and set up for the hang power cleans
 
Conditioning:
AMRAP in 12 minutes
12 Hang Power Cleans 95/65 (Int: 75/45, Beg: Sandbags or plates)
200M Run
12 KB Swings 24/16 (Int: 16/12, Beg: 12/DB)
 
Cool Down:
1) 250M easy row
2) Banded trap stretch – 30 sec each arm
3) Seated figure 4 – low back and hamstring stretch
4) Partner split stretch – 2 x 30 sec each partner
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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