WOD Sat 6-15-13
June 14, 2013
WOD Tue 6-18-13
June 17, 2013

WOD Mon 6-17-13

5AM crew getting low on pushups

Warmup:
Run 1 outdoor lap
3 Rounds NFT
10 PVC Pass throughs
10 PVC OHS
10 Lunge steps
5 Ring dips
 
Strength/Skill: Overhead Squat
10 minute skill work on OHS, work up to load for the metcon and drill technique
 
Conditioning: Every other minute for 20 minutes
A) Even minutes: 8 Overhead Squats Rx: 155/105, Int: 115/75, Beg: 75/45
B) Odd minutes: 12 ring dips
 
Cool Down:
1) Shoulder DROM – 2 minutes
2) Foam roller, mid back, quads – 2 min each
3) Chest stretch at wall – 2 x 30 sec each arm
4) 400M easy row
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
Fill out the form to receive your free ebook

x