WOD Wed 6-5-13
June 4, 2013
WOD Fri 6-7-13
June 6, 2013

WOD Thu 6-6-13

Is that ALL??

“There is no single sport or activity that trains for perfect fitness. True fitness requires a compromise in adaptation broader than the demands of most every sport.”

– Greg Glassman (Founder)

Warmup:
Group dynamic warmup
10 x 30M running drills: 2 x jog, 2 x fast feet, high knees, high heels, heel kick skip, karaoke, 2 x half sprint
 
Skill/Gymnastics: Chest to Bar Pullup
– Spend 15 minutes working on the C2B pullup
– Don’t worry about resistance, focus on ROM and try different approaches to the movement (strict, kipping, butterfly)
 
WOD:
Complete the following for time
200 DU (Int: 500 singles + 5 burpees every 50 reps, Beg: 300 singles + 3 burpees every 50 reps)
100 KB Front squats 24/16 (one KB, held at shoulder height) (Int: 60 Reps, Beg: 40 Reps)
50 KB Snatch, (25 R/L) (Int: 36 Reps – DB, Beg: 24 Reps – DB)
30 KB thrusters, (15 R/L) (Int: 20 Reps, Beg: 16 Reps)
 
Cool Down:
1) Walk & Stretch 200M
2) Partner split stretch
3) Partner Quads stretch
4) Partner Triceps stretch
 
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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