WOD Thu 5-9-13
May 8, 2013
WOD Sat 5-11-13
May 10, 2013

WOD Fri 5-10-13

There is no try

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Warmup:
10 PVC pass throughs
2 rounds through Burgner warmup with PVC
10 Barbell OHS
10 Snatch Grip Push Press with Barbell
10 Pullups
50 Doubleunders
1 minute plank hold
30 sec plank hold R/L
 
Strength: Squats – Volume
New Athletes will do Back Squats, Experienced Athletes will do Overhead Squats
EMOM – 12 minutes
3 Reps at 70% 1RM
 
Conditioning:
3 Rounds for time:
25 Wall Balls
25 Sandbag Cleans
Shuttle sprint ladder (10M/20M/30M)
 
Cool Down:
1) 100 Jump Rope Singles
2) 10 Gentle Neck Rolls L/R
3) Double LAX ball – quads – 10 reps flex/extend
4) First Rib Mobilization – LAX ball on Oly Bar
 
 
 
 
 
 
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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