WOD Mon 6-24-13 “Isabel”

WOD Sat 6-22-13
June 21, 2013
WOD Tue 6-25-13
June 24, 2013

WOD Mon 6-24-13 “Isabel”

Partner Deadlifts keep you moving when you want to rest!

Warmup:
5 minutes person DROM & Mobility
Coach Lead Burgner Warmup – 2 rounds with PVC, one round with barbell
 
Conditioning 1) Benchmark WOD: Isabel
30 reps Snatch for time
Rx weight is 135/95
– RX multiple is 4050 (Weight * Reps) if you scale the weight
– Intermediate multiple is 3000
– Beginner multiple is 2000
– 14 minute time cap
– Rest 6 minutes before C2
 
Conditioning 2)
8 x 50M sprints (Running)
1:00 intervals
 
Cool Down:
1) Barbell or Foam Roller Calf smash 2 min L/R
2) Banded trap stretch – 30 sec L/R
3) Seated figure 4 – low back stretch – 1 min L/R