WOD Tue 6-4-13
June 3, 2013
WOD Thu 6-6-13
June 5, 2013

WOD Wed 6-5-13

The 5am orchestra playing coach’s favorite music

Warmup:
5 minutes doubleunder practice or 3 x 30
Stretch shoulders & ankles – prep for squat cleans & overhead position
Barbell group warmup
 
Strength/Skill: Clean & Jerk
– 15 minutes to establish a 1 rep max 
– New athletes will do 5 sets of 3 at a weight that can be done with proper form.  
“Don’t paint a dirty car.” -> i.e. you can’t hide poor form with more weight and/or speed
 
WOD:
3 rounds – 3 minutes max reps/1 minute rest
3 Ground to Overhead 135/95
6 Burpees
9 Abmat situps
 
Cool Down:
1) 250M Easy row
2) Banded trap stretch – 2 x 30s L/R
3) LAX ball – hips and high posterior chain – 2 min L/R
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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