WOD Mon 6-17-13
June 16, 2013
WOD Wed 6-19-13 “Tommy V”
June 18, 2013

WOD Tue 6-18-13

Rich Froning.  nuff said

Warmup:
750M Row
3 rounds not for time:
15 jumping jacks
15 flutter kicks (1 = L &R)
5 burpees
 
Gymnastics/Skills: 
Complete the following for quality of movement – 4 rounds
Front Lever Progression – 15 sec hold
Handstand – 30 sec hold
Reverse Lever Progression – 15 sec hold
Chest to bar pullup – 10 reps (unbroken reps)
 
– These sets are not for time but there is a 20 minute limit on the session
 
WOD: “Annie”
50-40-30-20-10 Rep sets of
Doubleunders (sub 3-for-1 singles)
Situps (For this one anchored feet is OK)
 
Cool Down: 
1) 500M easy row
2) Dragon fly – 30 sec each side
3) Snail stretch – 2 x 30 sec
4) Foam roller  or LAX ball – lats
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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