WOD Wed 5-8-13
May 7, 2013
WOD Fri 5-10-13
May 9, 2013

WOD Thu 5-9-13

Julie F. lined up great on OHS!

Warmup:
400M Run
3-5 minutes hip and shoulder DROM and position drills
Break up any way you want:
20 Front squats with barbell
30 Pullups
40 Pushups
50 Doubleunders
 
Running Drills:
6 x 50M
– Pose fall 4x
– Karaoke – switch sides 3 x
– Side Hops – switch sides every 5 hops
– 1/2 Heel kick skips, 1/2 high knee skips
– 50/50 build speed
– 80% effort run
 
Conditioning:
Tabata Interval – Max reps in 20 sec followed by 10 sec rest, repeated 8 times (4 minutes per exercise)
Front Squat 95/65 (Int: 75/45, Beg: 45/25)
Rest 1 minute
Doubleunders (Sub lateral bag hops)
Rest 1 minute
Pushups
Rest 1 minute
Box Jumps 24/20
 
Cool Down:
1) Stretch calves – at wall or post – 30 sec each position
2) Foam roller calves (alternate – barbell with partner)
3) Stretch Quads
4) Weighted hamstring stretch 30 sec each leg
 
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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