WOD Wed 7-3-13 – Testing Week – Day 3

WOD Tue 7-2-13 – Testing Week – Day 2 “Fran”
July 1, 2013
WOD Thu 7-4-13 Testing Week – Day 4 “Badger”
July 3, 2013

WOD Wed 7-3-13 – Testing Week – Day 3

I could watch this all day…

Warmup:
5 minutes personal DROM and mobility work
Squat fundamentals review, 2 x 10 air squats
8 x 30M running drills
 
Strength Test: Back Squat
-15 minutes to establish a 1 rep max Back Squat
– If you are not cleared by a coach for a 1 rep max we will be doing 7 sets of 3-7 heavy reps, not to failure.
 
Conditioning Test: Athlete Choice of 1 mile run or 2K Row
 
Cool Down:
1) Stretch and cheer for your teammates
2) 100M walking mobility, active recovery
3) Top to bottom DROM (neck, shoulders, elbows, wrists, trunk, hips, knees, ankles)
4) Foam roller calf smash
 
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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