WOD Thu 5-23-13
May 22, 2013
WOD Sat 5-25-13
May 24, 2013

WOD Fri 5-24-13

Joe and Josh on weighted step ups

Warmup:
Group DROM warmup: Arm circles, neck, wrists, trunk, hips, knees
2 x 15 sec Samson stretch L/R
Banded shoulder stretches
Single arm hanging shoulder rotation – work 1 minute on each arm
 
Strength: Weighted Pullups
5 sets of 3 reps for max weight
– Beginner & Novice athletes will work on strict pullups (assisted as necessary) for 3 sets of max reps
 
Conditioning:
800M Run Buy in
20 Hand Release pushups
30 Slam balls 30/20
40 KB Swings 24/16
 
This is a sprint!  Everyone try to get through the movements without breaking them up.
 
Cool Down:
1) 400M easy row
2) Foam roller – lats, 10 passes each side
3) Foam roller, low quads, knee area, shin
4) Shin and calf stretches