WOD Fri 5-10-13
May 9, 2013
WOD Mon 5-13-13
May 12, 2013

WOD Sat 5-11-13

Kacy with blurry speed on the pullup

Warmup:
1 Lap outside
Then 3 rounds not for time – 
Buddy carry practice – 25 ft. shuttle run
10 Abmat situps
60ft. Bear Crawl
10 Air Squats
60 ft. high heels/high knees
5 pullups
 
Buddy WOD:
Chipper Style
1 Lap Buddy carry (Alternate who carries as necessary)
100 Abmat Situps
1 Lap Barbell carry at the hang (no shoulders) 135/95
100 Pushups
1 Lap Buddy carry
100 Sandbag Squats 50/30
1 Lap Barbell carry
100 Pullups
 
25 min time cap
 
Cool Down:
1) 100M walk/stretch
2) Partner calf smash on foam roller or barbell
3) Snail Stretch 2 x 30 sec
4) Double LAX ball – quads – 15 x flex/extend
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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